World Heart Health Day.

World Heart Day will take place on September 29th, with an aim to raise awareness for the impact of cardio-vascular disease (CVD) on the wider community. The goal is to reduce global mortality from non-communicable diseases (for which CVD makes up nearly half of all these deaths) by 25% by 2025.

What is CVD?

CVD, which includes heart disease and stroke, is the leading cause of death across the world, claiming 17.9 million lives each year. But the good news is that 80% of premature deaths from heart disease can be avoided by individuals making simple changes in their everyday lives. Our heart is the strongest muscle in the body, and will beat approximately two and a half billion times by the age of 70. However, like any muscle of the body, it can become weakened and less efficient over time. So it is extremely important to be aware of the following risk factors, and to make changes earlier rather than later.

These key modifiable risk factors include tobacco use, poor diet, and low levels of exercise/physical activity. So this World Heart Day, consider the following changes that might be worthwhile implementing in your own life.

Eat and Drink Wisely

  • Reduce sugary beverages, such as soft drinks and fruit juices, and limit alcohol consumption
  • Swap sweet treats for fresh fruit and reduce pre-packaged foods that are often high in fats, sugar and salt
  • Aim for 5 portions of fruit and vegetables per day
  • Prepare your own healthier lunches and snacks rather than buying them

Say ‘NO’ to Smoking

  • This is the most important thing you can do for your heart health
  • Second-hand smoke exposure is also a contributing factor to heart disease in non-smokers, so consider the impact of smoking on not only yourself, but those around you
  • Within 2 years of quitting, the risk of CVD is substantially reduced, and by 15 years the risk reduces to that of a non-smoker

Become more Active

  • Aim for the recommended amount of 30 minutes of exercise (moderate intensity) at least 5 days per week
  • Increase your incidental exercise by taking the stairs, walking or riding to work, or getting off the tram a couple of stops early
  • Exercise with family or friends to make the effort more enjoyable and rewarding

Annabelle Whitworth
Symmetry Physiotherapy