The Heart Essay Research Paper CONTENTS3 — страница 7

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to change their lifestyles. Although drugs and surgery exist, if the heart is exposed to pressure continuously and it strains any further, there will come one day when nothing works, and all that remain is a one-way ticket to heaven. The following are some advices on how people can change the way they live, and enjoy a lifetime with a healthy heart once more. Work A person should limit the amount of exertions to the point where angina might occur. This varies from person to person, some people can do just as much work as they did before developing angina, but only at a slower pace. Try to delegate more, reassess your priorities, and learn to pace yourself. If the rate of work is uncontrollable, think about changing the job. Exercise Everyone should exercise regularly to one’s

limits. This may sound contradictory that, on the one hand, you are told to limit your exertion and, on the other, you are told to exercise. It is actually better if one exercise regularly within his or her limits. Exercises can be grouped into two categories: isotonic and isometric. People suffering from angina should limit themselves to only isotonic exercises. This means one group of muscle is relaxed while another group is contracted. Examples of this type of exercise include walking, swimming leisurely, and yoga; some harder exercises are cycling and jogging. Weight Loss The more weight there is on the body, the more work the heart has to do. Reducing unnecessary weight will reduce the amount of strain on the heart, and likely lower blood pressure as well. One can lose

weight by simply eating less than their normal intake, but keep in mind that the major goal is to cut down on fatty and sugar foods, which are low in nutrients and high in calories. Diet What you eat can have a direct effect on the kind of condition you are in. To stay fit and healthy, eat fewer animal fats, and foods that are high in cholesterol. They include fatty meat, lard, suet, butter, cream and hard cheese, eggs, prawns, offal and so on. Also, the amount of salt intake should be reduced. Eat more food containing a high amount of fibre, such as wholegrain cereal products, pulses, wholemeal bread, as well as fresh fruits and vegetables. Alcohol, tea and coffee Alcohol in moderation does no harm to the body, but it does contain calories and may slow the weight loss progress.

People can drink as much mineral water, fruit juice and ordinary or herb tea as they wish, but no more than two cups of coffee per day. Cigarettes It has been medically proven that cigarettes do the body no good at all. It makes the heart beat faster, constricts the blood vessels, and generally increases the amount of work the heart has to do. The only right thing to do is to quit smoking, it will not be easy, but it is worth the effort. Stress Stress can actually be classified as a major risk factor, and it is one neglected by most people. Try to avoid those heated arguments and emotional situations that increase blood pressure, as well as stimulate the release of stress hormones. If they are unavoidable, try to anticipate them and prevent the attack by sucking an angina tablet

beforehand. Relaxation Help your body to relax when feeling tense by sitting or lying down quietly. Close your eyes, breathe slowly and deeply through the nose, make each exhalation long, soft and steady. An adequate amount of sleep each night is always important. Sexual activity It is true that sexual intercourse may bring on an angina attack, but the chronic frustration of abstinence may cause more tension. If intercourse precipitates angina, either suck on an angina tablet a few minutes beforehand or let your partner assume the more active role. TYPE-A BEHAVIOUR PATTERN There is a marked increase of coronary heart disease in most industrialized societies in the twentieth century. This may have resulted, in part, because these societies reward those who performed more quickly,

aggressively, and competitively. Type-A individuals of both sexes were considered to have the following characteristics: (1) an intense, sustained drive to achieve self- selected but often poorly defined goals. (2) a profound inclination and eagerness to compete. (3) a persistent desire for recognition and advancement. (4) a continuous involvement in multiple and diverse functions subject to time restrictions. (5) habitual propensity to accelerate the rate of execution of most physical and mental functions. (6) extraordinary mental and physical alertness. (7) aggressive and hostile feelings. The enhanced competitiveness of type-A persons leads to an aggressive and ambitious achievement orientation, increased mental and physical alertness, muscular tension, and an explosive and