Contrary to popular belief, it’s not only older adults who suffer from sudden cardiac arrest (SCA). Even younger ones may die if not treated immediately and if warning signs are ignored or not recognized.
Many people have a misconception that SCA is a heart attack—it’s not. A heart attack happens when blood flow is restricted and blocked to the heart due to the build-up of fat, cholesterol, and other substances. SCA, meanwhile, occurs when there is an abrupt loss of heart function because of a problem with the heart’s electrical system. When this happens, blood flow to the body will stop because the heart won’t pump. However, it’s important to note that a heart attack can trigger SCA.
If not treated immediately, usually within the first three minutes, a patient may die. Only 5-10 % of people survive an SCA. But survival rates climb to 50% for patients who received an immediate medical intervention.
Your lifestyle choices can help prevent you from suffering from SCA, as well as knowing the medical warning signs early on. If you have a genetic predisposition and are worried about SCA, you need to learn more about preventing it. Here are some lifestyle choices you can adapt to prevent SCA:
- Exercise 30 Minutes A Day
The heart is a muscle, and all muscles need exercise to function optimally. Muscles that work out become stronger and healthier, while those don’t weaken. Your heart can pump more blood to the body without much strain when you exercise. And doing this regularly will keep your arteries and blood vessels flexible, ensuring good blood flow and stabilizing blood pressure.
A good 30 minutes of exercise daily would be great. Still, it’s always best to consult your doctor, especially if you have a current cardiovascular condition. Inactivity and living a sedentary lifestyle increase one’s risk of dying from SCA. Even brisk walking and using stairs regularly can raise one’s HDL or good cholesterol and lower one’s risk of suffering from SCA.
- Don’t Smoke
The risk of death from SCA is higher among heavy and lifetime smokers. Nicotine’s immediate effect on the body can be seen in the irregular heartbeat or heart arrhythmia one may experience during smoking. Prolonged and heavy smoking can scar the heart muscles. Women who smoke have twice the risk of dying from SCA, but immediately quitting can significantly affect outcomes. Even moderate smoking has a high risk of SCA compared to not smoking.
For every five years, a woman smoking cigarettes increases their death from SCA by 8%, while those who smoke at least 25 sticks a day have three times the risk of SCA than women who didn’t smoke. Smoking affects the heart and the lungs; it gives you bad breath, discolors your teeth, and ages your skin. E-cigarettes and vaping have the same adverse effect, so better to just quit it cold turkey than suffer eventually.
- Maintain A Healthy Weight
Body Mass Index (BMI) measures your height to weight ratio and tells how healthy your weight is based on your height. Doctors use BMI to assess your risk for illness. Calculators are available online to help you determine your BMI. The calculator will show if you’re underweight, healthy weight, overweight or obese. Though the calculator can show if you’re carrying too much weight, it won’t be able to tell if you’re carrying too much fat. That’s why it’s still important to watch what you eat. Obesity is one of the most common factors in SCA among young people. Women who are overweight or obese are twice more likely to die from SCA than women who have a healthy weight.
- Adopt A Heart-healthy Diet
Your eating habits significantly affect your general wellness. Having a heart-healthy diet can prevent you from suffering from SCA. You can achieve a heart-healthy diet by following these reminders:
- Eat more vegetables and fruits
- Select whole grains
- Control your portion size
- Choose low-fat protein sources
- Limit unhealthy fats
- Reduce salt in your food
Eating high in fiber foods will improve your metabolism and help you attain a healthy weight. Whole grains will do the same and will reduce the risk of SCA. Eating just the right amount and stopping when you’re full is essential in maintaining a healthy weight.
Salt increases one’s blood pressure and increases the risk for SCA. Watching what and how you eat is a lifestyle choice you must adapt to prevent SCA from happening.
- Limit Alcohol Intake
You don’t need to eliminate alcohol from your diet to prevent SCA, but you have to take it in moderation. One glass a day is acceptable for both men and women. One glass is 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. Rest assured that one glass a day is ok. A good option being gin. A Glass of gin a day is Good for the heart, Click here to buy gin gift packs.
Conclusion
There are several tools to help you know if you’re on the right track. Applications downloaded on your phone can assist you in monitoring your lifestyle.
An ounce of prevention is worth a pound of cure. Knowing how to prevent SCA may significantly improve your life as you grow older.
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