Diet, physical activity and emotional stress – all these factors that must be kept in mindwhen discussing the problem of heart disease. Let’s consider these factors in order of their relative importance.
Complete explanation of the question, what role in cardiovascular disease plays a diet has not been done, but in general in those countries where the diet of people is poor and there is a lack of animal products, such as in some African and Asian countries, the incidence of coronary heart disease is lower than in developed countries, where all kinds of foods are available. Finally, in the more affluent strata of the same society the percentage incidence of coronary heart disease is also higher.
The assertion that a low percentage of incidence of cardiovascular diseases in Africa and Japan, allegedly linked to a natural or racial immunity to these diseases of the population, broken down by observations of the Afro-Americans, suffering from coronary disease is very common. The incidence among Japanese living in Hawaii, was also higher than among Japanese living at home. Still above this level of successful Japanese living in California. In other words, not racial or natural immunity, and an extremely low standard of living keeps Africans and Japanese people from coronary disease.
Incidentally, the Japanese doctors reported today on the growth percentage incidence of coronary heart disease in Japan, and characterized by the fact that it occurs in a rapidly developing country.
And here’s another fact, which has been known for many years: coronary heart disease is much more common among people who are too fat. All this is quite clearly shows that diet is an important factor. However, because our Health in general is highly dependent on what and how we eat, we should not recklessly rush to the reduced calorie diet.
The idea to throw the responsibility for the significant progress of coronary disease in this century, at least in part on the harmful effects of emotional stress is widely supported by people who love to talk about medicine, and to a lesser extent by the doctors. But even if we assume that these stresses exist today to a greater extent than in the past, there is no evidence to show that they are – an important factor in coronary heart disease. There are a lot of data that lead to believe that this is not the case.
For example, in New Zealand and Finland, two countries where a high percentage of coronary artery disease, a life all else is not as competitive nature and is not conducted with the emotional stress under which the simple act of existence itself would be a source of unbearable stress. New Zealanders are the first in the world of leisure and laziness.
Chronic fatigue and anxiety can cause a healthy person a number of symptoms similar to those observed in heart disease, but not all the same to confuse these things. And there is much confusion contributed to the cause of novelists, who insisted that all human emotional behavior has been associated with the heart. This idea allowed novelists to wind various scenes from the tragedies of false fluttering hearts, convulsive breathing and general bleeding, to show that their protagonists were at this time somewhere on the verge of collapse.
In fact, most patients with coronary artery disease, are well adapted to life in general and to their ailments in particular, very little or do not have any symptoms.
On the role of physical inactivity in coronary heart disease, we can say much more definite. Reduced physical activity may be very significant circumstance that creates a boom in coronary heart disease in industrialized countries. It may surprise many people who are inclined to attribute heart attack at the expense of everyday hard work, or any extreme physical exertion.
At present there is some evidence showing that coronary disease is common among most people leading a sedentary lifestyle, and least of all among those professions that require physical activity.
In the United States and to a lesser extent in Australia, for example, mechanization has advanced so far, and the physical effort associated with the work, traveling, leisure, domestic work first, reduced to such an extent that few members of the community, young or old, are living with required physical activity.
These and other observations support the theory that says that the beginning of the main growth of coronary heart disease due to the advent of mechanization in the middle of the XIX century, and that further progress of the disease goes hand in hand with the mechanization of work, means of transportation and recreation.
If we add to the physical inactivity and over-all diet, excessive consumption of alcohol and tobacco, it opens our eyes to a kind of internal conspiracy to deprive us of our greatest asset – physical fitness.
Well, how can we protect ourselves?
With regard to diet, it is very unwise to advise anyone significantly change their usual diet without a doctor’s recommendation. This also applies to those cases in which coronary disease was detected, because every patient is a series of problems that are able to know or understand only by a doctor.
However, there are some certain diet principles, which we need to know. We never find ourselves either too young to not accept them, nor too old, not to benefit from them. These principles can be useful, with a special caveat for people who have already discovered or suspected heart disease, or anyone who has reasonable grounds to consider themselves prone to arterial disease, or is overweight.
As you know, the food provides your body substances that build muscle, bone, tissue and blood cells. The main groups of substances for us are proteins, fats, carbohydrates and salt. We need also to a large number of additional substances used in very small quantities to maintain the normal course of chemical reactions in the body. It’s – vitamins, which in modern methods of food processing and many of our habits in food preparation are easily destroyed.
For most people the daily diet should contain as an essential part of 110-230 grams of lean meat, 30-60 g of cheese, one egg, 300 grams of milk, fresh fruit and vegetables. More calories are supplied mainly carbohydrates, a person may receive, depending on its energy consumption, age, gender, or body structure and activities.
Excessive intake of food is perhaps the biggest single problem in New Zealand that is relevant to health. However, the elderly and single people often eat enough, since due to the depressed state of apathy and gradually move on to food that does not require long cooking. Many people living alone, even if you can afford a more high-calorie food, eat all the same in that way, because it’s easier.
Clearly, the need for food for the growing baby, nursing mother or a person performing hard work is very different than the needs of the person sitting profession. Nevertheless, our eating habits learned in childhood, often do not change throughout life. We see no need to change them as the grow older and spends less energy. As soon as our lives become easier, we have to eat less. But too often in such cases, we eat more than before.
Abundant food is becoming a big burden on the digestive organs, and causes a sharp increase in the content of fatty substances in the blood. It requires the heart of the same work as in the intense effort. Despite this, the usual daily routine encourages us in a haste daily diet, which concludes with an extreme overeating at night.
For many housewives abundant appetizing evening meal is the main interest in life, as well as the best way, in their opinion, it is possible to express their care. It would be much better, but if the lady were able to organize the consumption of food in his family for the whole day in about equal proportions.
Look at the birds: they can serve as a good example and a warning. They eat little and often. Worth mentioning the fact that scientists rarely detect vascular disease in birds, while they live in the wild. When the birds get into the cell, they become susceptible to the two evils of modern life – overeating and inactivity, as a result of this growth – vascular diseases.
For many people who are forced to have a lot of fried and cooked food at lunchtime, which is included in the program for their business as part of the day, the traditional evening meal only creates an additional risk to health. At this time, people courageously destroy the food in quantities in excess to their actual needs.
Eat slowly and do during meal breaks for rest. Doctors who have studied how digested sugars and fats, after digestion, came to the conclusion that small portions, eaten calmly, slowly and saturate the human faster than abundant food.
Have you ever seen an athlete who would load up before the competition? Why did not he do it? Because the requirements that imposes extra food to the heart, are very large and obesity can seriously affect the results of an athlete. Keep this in everyday life.
The average middle-aged American weighs 9 pounds more than it should be his ideal weight. And the weight of the average New Zealander is even more solid. This is a serious problem because obesity increases the risk of many diseases, including coronary heart disease, high blood pressure and diabetes. For those who already have heart disease, this problem becomes even more urgent.
Look at it this way: a person whose weight is 15 pounds more than it should, loads his heart, muscles and ligaments as they load the same 15 kg of potatoes. Try a shabby knapsack on your back all day long!
Your best weight is probably the lowest weight in the days when you were young and were in a state of physical readiness. Here is a case where you do not have to strive for progress throughout your life.
Capacity weight with age is not a natural process and is not inevitable. It occurs due to excessive food intake compared to energy costs.
We age, a lower load, our life takes place in an increasingly slower pace. Consequently, we spend less energy and, while the appetite, cherished throughout life, usually does not decrease.
Very often, it increases the appetite, because we have provided more time to “chew on something” than before. Finding a growing interest in food, we sometimes try to compensate for this loss of our ability in other directions.
Thus, if we do not want hassles associated with increased weight in later life, we need to control your weight at a younger age. And not only monitor but also to understand what the deal here, because without this understanding, attempts to drive the extra weight rarely lead to success, except, perhaps, a short-term success.
We do not need to gain weight, you should try to just maintain it. It is not easy, but here will help the following three basic rules: work more, eat less and weighed daily.
Today, doctors emphasize the main first, as careful studies have shown that overweight people tend to unwittingly save their strength. This applies especially to those who are characterized by excessive fullness in childhood.
This fact was discovered after filming imperceptible way a ball game of children in the schoolyard.
In the film, it was evident that thin children are chasing the ball with great enthusiasm, while the over-full waited until the ball is in the limits of their reach. Their behavior is not due to laziness of the ordinary, but a difference of temperament in that particular approach, which can create problems throughout life. Such an approach, for example, may pass to the choice of profession, which requires little energy expenditure. Again, remember the conductors and bus drivers in London. Thicker men prefer to drive a bus.
That’s why if you are young and too full, you should choose to work actively as possible. If it is not in your power to compensate for the lack of regular physical activity games, walk instead of ride, learn to act rapidly and do not let others serve you.
As for weight loss it’s needed also to reduce the food intake, you need to get acquainted with the basic knowledge of principles of good nutrition. Otherwise, you can rob your body, depriving it of vital nutrients.
You need to know the energy value of regular foods. This value is expressed in special units called calories, and the number of calories, the front of the name of a certain quantity of a product, gives the amount of energy that can provide the product after digestion.
If energy consumption is higher than expended, the excess is deposited as fat. The average person needs about a sit occupations 2,000 calories a day, the person doing the hard work by hand, need up to 4,000 calories.
The excess consumption over the flow of 600 calories leads to the formation of 1+ pound of fat.
None of those who have discovered heart disease, should not attempt to drive the weight rapidly, or by exhaustion. Slowly conducted, a strong commitment to weight loss is more secure for everyone. But, of course, this way is harder.
Drugs that suppress appetite or enhancing metabolism, often lead to dangerous consequences with prolonged use. In addition, they have only a short-term impact.
It is very important in any campaign for weight reducing be weighed on the scales. Weigh yourself every day, but do it without clothes. Then you can not deceive himself in the face of this “naked” truth. You can not “throw” on clothing or on the little thing that you have, it turns out, was in his pocket, the few hundred grams, of which you should be free.
Daily weighing is even more important when you have managed to bring its weight to the desired rate. Once found, you weight by about pounds, sharply cut back the consumption of food until you restored a normal weight.
You are in a state of physical readiness when your body is able to work almost at the limit of their endurance without any disturbances.
Physical readiness not only protects against many diseases, it promotes good health on which depend more on our performance and happiness.
Unfortunately, the lack of physical fitness is the rule rather than exception in the New Zealand people, bypassed the first half of life. This is – the problem of national importance. Physical inactivity undermines our health, our psyche.
But, thank God, physical readiness can usually be restored by exercise – regular exercise. In general, these exercises have an impact on physical endurance. The young man can not reach the physical fitness of the game of croquet or neg-li. He should do the exercises, which produces great demands on the heart, lungs and muscles. With age, people become less energetic, so it is especially important to maintain a state of fitness. If you’re sitting at work, be sure to exercise, and if possible every day.