Heart attack among techies in 30s: How overwork, 70-hour week and stress can damage your heart

 Source: https://indianexpress.com/article/health-wellness

Over time that damages the heart, and even accelerates levels of blood sugar, cholesterol and triglycerides.

Just the other day, a 33-year-old executive, came to the emergency in the evening as he suffered a heart attack. I had to do an emergency stenting in all three of his arteries which were blocked well over 90 per cent. He worked from home but rarely detached himself from his laptop, logging in at 7 am and logging out at 8 pm. Then he took a 10-minute break and living alone, ordered food almost every day. He would have his dinner by 9.30 pm, would enjoy a smoke or drink occasionally, take work or personal calls and sleep by 11 pm.

I recount this story to highlight how punishing 12-hour work days (assuming there is one weekly off) to meet the 70-hour work week rule being advocated by the likes of Infosys founder Narayana Murthy and now OLA CEO Bhavish Aggarwal can cost the body. The young executive’s life is a perfect example of how a decade of long sedentary work hours, with the stress of delivery deadlines that left little time for him to unwind, amplified moderate risks or underlying conditions faster. Remember the young man slept the requisite hours but being on a wire during the most productive decade of his life, had poor sleep quality.

I admitted another young patient with a blood pressure of 200/115 mmHg, without him feeling it (young people generally do not feel symptoms of elevated blood pressure). He did sports with a friend on weekends but that wasn’t enough to offset his high-stress 14-hour five day week.

HOW DO LONG WORKING HOURS AFFECT THE HEART?

Most of my patients are from the tech park in Bengaluru’s Whitefield, between 20 and 35. All of them have a similar work profile — no less than 12-hour workdays or long night shifts, emergency duties, two hours of commute time through congested roads and crunching sleep, family time and recreation in about an eight to ten-hour window, often interrupted by work calls. Zero physical activity.

The body is clearly in a prolonged adrenaline rush because of too much stress and demands made on it. Excess adrenaline constricts the arteries that supply the heart with blood, reducing blood flow, hastening plaque buildup and inflammation. Stress hormones like adrenaline and cortisol cause the heart to beat faster, elevating blood pressure in the process. Over time that damages the heart, and even accelerates levels of blood sugar, cholesterol and triglycerides. No exercise means weight gain.

Chronic stress results in irregular heart rhythms, which can cause blood to pool in the left atrial chamber of the heart, contributing to clot formation. The clot can then travel from the heart to the brain and result in a stroke.

For those with underlying conditions like diabetes, cholesterol or with a family history, even short-term stress can dislodge plaques from the arteries it narrows down, resulting in a blood clot that, in its attempt to repair the torn wall of the arteries, could grow large enough to block blood flow completely and cause a heart attack. During angioplasty procedures among the young, I have often found that the plaque may not have been big enough but the stress-induced thickness of the blood has led to quicker clot formation.

LIFESTYLE CORRECTION MUST

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A Lancet study has shown that individuals who worked more than 55 hours per week had a 13 per cent increased risk of developing heart disease compared to those who worked standard hours.Smoking and alcohol are other stressors and can accelerate triggers even with limited use. So lifestyle correction — diet, sleep and exercise — are a must. If prescribed medication, strictly go by your doctor’s advisory.

 

Is your heartbeat racing during walking? Know what it means for your heart health

 Source: https://indianexpress.com/article/health-wellness

Dr. T S Kler warns that rapid heartbeats, chest pain, nausea, and shortness of breath while walking may indicate heart issues.

Many may not know this but if your heartbeats race or you experience some discomfort while walking, it could be a fairly good indication of the status of your heart health.

What one has to watch out for is if the rapid heartbeats linger long enough, happen frequently and are accompanied by chest pain, nausea, shortness of breath, sweating and anxiety.

What are signs to watch out for during walking?

If you get chest pain, particularly behind the sternum, left or right side of the chest, left arm or right arm, jaw, a nagging discomfort between the scapula (shoulder blade) and the back, fluttering heartbeat or a tightness while walking – all of which vanish when you stop moving – then you possibly have a blockage in your coronary artery.

If you’re able to do brisk walking, which is classified as a moderate-intensity physical activity, without chest pain, palpitations or tightness or difficulty breathing, this means that your heart is normally supplying your body with the oxygenated blood it needs.

What to make of palpitations?

Sometimes you may develop palpitation, have a rapid heartbeat and an increased heart rate while doing even mild activities like walking. That could mean either of two things. First, it could be that you have been leading a sedentary life and your body has not yet acclimatised itself to exercise. So your heart has to work more to produce the same result. But sometimes palpitations can happen in an active person too when there is narrowing of the aortic valve. You could have rapid fluttering heartbeats, difficulty walking short distances and maybe unable to do activities you once did. This could mean that some damage has already happened.

What about breathlessness during walking and talking?

This is a dual activity and hence more energy is required. Talking interferes with your respiratory processes when you are walking simultaneously. This doesn’t always indicate heart disease.

What is palpitation at rest?

The normal resting heart rate for adults is between 60 and 100 beats per minute. Lower is even better because it indicates your heart muscle is in good condition and doesn’t have to work as hard to pump blood. Usually, athletes with a disciplined physical activity routine have a low resting heart rate. But if the resting heart rate is higher, you would feel exhausted before completing regular activities. This could be a sign of heart disease such as heart failure or leaking heart valves.

What should you do when the above signs show up?

I would advise consulting a cardiologist immediately and not wait for the symptoms to go away or dismiss them as nothing. Also, do the tests as advised. These could include an electrocardiogram, Holter monitoring, echocardiogram or a CT scan. Once the heart problem is identified, then the cardiologist will suggest the best intervention. After that the patient can get back to exercising according to customised protocols for cardiac rehabilitation.

 

How much fibre should you ideally have in a day?

 Source: https://indianexpress.com/

Consuming an excessive amount of fibre can trigger a series of uncomfortable reactions within your body

Fiber is a dietary hero, but can too much cause discomfort?

Fibre is a dietary superstar, lauded for its role in digestive health, blood sugar control, and even cancer prevention. However, as with most things in life, moderation is key.

G Sushma, Clinical Dietician at CARE Hospitals, Banjara Hills, Hyderabad, explained what happens when you overdo your fibre intake.

The discomfort zone

“Consuming excessive fibre can trigger a series of uncomfortable reactions within your body,” said Sushma. When you overload your system with fibre, it struggles to keep up with processing all that bulk. This can lead to a trio of unpleasant digestive issues: bloating, gas, and diarrhoea. Essentially, you’re giving your digestive system more work than it can handle, leading to disruptions in your normal bowel movements.

 “While fibre is undoubtedly beneficial for health, consuming excessive amounts can have negative consequences,” cautions Sushma. Overdoing it can lead to bloating, gas, and diarrhoea. These issues arise because fibre bulks up stool, and when there’s too much, it can strain your digestive system.

 Overdoing it can lead to bloating, gas, and diarrhoea. (Source: Getty Images/Thinkstock)

How much fibre should you eat?

The ideal amount of fibre varies depending on factors like age, gender, and calorie intake. However, Sushma recommended a general guideline of 25-30 grams of fibre per day for adults. This amount provides health benefits without overwhelming your digestive system. Remember, exceeding this recommendation can lead to unwanted side effects.

While excessive fibre can cause discomfort, getting it right offers a wealth of health benefits. Here are some key reasons to include fibre in your diet:

Digestive Champion: Fibre is essential for a healthy digestive system. It regulates bowel movements, preventing constipation and promoting regularity.

Blood Sugar Guardian: Fibre helps manage blood sugar levels by slowing down the absorption of sugar into the bloodstream, preventing those unwanted spikes and crashes.

Cholesterol Fighter: A high-fibre diet can lower LDL (“bad”) cholesterol levels, reducing the risk of heart disease.

Cancer Risk Reduction: Studies suggest a link between a high-fibre diet and a decreased risk of certain cancers, particularly colorectal cancer.

Feeling Full, Staying Satisfied: Fibre contributes to a feeling of fullness and satiety, helping you curb unhealthy calorie intake and manage weight.

Sushma emphasised the importance of hydration alongside a high-fibre diet. “Insufficient fluid intake can exacerbate these symptoms and potentially lead to bowel obstruction in severe cases.” To support optimal digestion and well-being, ensure you drink plenty of fluids when increasing your fibre intake.

By understanding the benefits and potential downsides of fibre, you can find your personal sweet spot and reap the rewards of a balanced, fibre-rich diet.

 

9 morning habits that can bring down cholesterol levels within a month

 Source: https://timesofindia.indiatimes.com/life-style/health-fitness/health-news

Beginning your day with healthy behaviours can pave the way for improved health and well-being. If you want to naturally lower your cholesterol, including certain morning routines in your daily routine will help. Following are 9 scientifically proven morning practices that can help lower cholesterol levels in as little as a month.

Begin with healthy breakfast

Starting your day with a nutritious breakfast can help lower cholesterol levels. Go for foods rich in soluble fibre, such as oatmeal topped with fresh fruit or whole-grain toast with broccoli. Soluble fibre helps reduce LDL cholesterol levels. According to a study published in the Journal of the American Medical Association, consuming just 5 to 10 grams of soluble fibre per day can lower LDL cholesterol by about 5 per cent.

Drink a glass of orange juice

A glass of fresh orange juice in the morning can also help lower cholesterol levels. Oranges are rich in flavonoids, which have been shown to reduce LDL cholesterol levels. According to a study published in the American Journal of Clinical Nutrition, drinking 750 ml of orange juice daily for four weeks can significantly reduce LDL cholesterol levels.

Going on a morning walk

Morning exercise can help raise HDL cholesterol levels and lower LDL cholesterol levels. Take a short walk around your neighbourhood or go for a jog in the park. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. According to a study published in The American Journal of Cardiology, regular aerobic exercise can increase HDL cholesterol by up to 5 per cent.

Enjoy a cup of green tea

Green tea is rich in antioxidants called catechins, which have been shown to lower LDL cholesterol levels. Start your morning with a cup of green tea instead of your usual coffee. According to a study published in the Journal of the American Dietetic Association, drinking green tea regularly can help reduce LDL cholesterol levels.

Add flaxseeds to your breakfast

Flaxseeds are rich in omega-3 fatty acids and fibre, both of which can help lower cholesterol levels. Sprinkle ground flaxseeds on your cereal in the morning. According to a study published in the Journal of Nutrition, consuming 30 grams of ground flaxseeds daily for three months can significantly reduce LDL cholesterol levels.

​Take time out for meditation

Morning meditation can help reduce stress levels, which in turn can lower LDL cholesterol levels. Take 10 minutes to sit quietly and focus on your breath. According to a study published in Psychosomatic Medicine, practising mindfulness meditation can help lower LDL cholesterol levels.

Almonds to the rescue

Almonds are rich in monounsaturated fats, which can help raise HDL cholesterol levels and lower LDL cholesterol levels. Enjoy a handful of almonds as a morning snack. According to a study published in The American Journal of Clinical Nutrition, adding almonds to your diet can help improve cholesterol levels.

Cook with olive oil

Using olive oil instead of butter or vegetable oil in your morning cooking can help improve cholesterol levels. Olive oil is rich in monounsaturated fats, which can help raise HDL cholesterol levels. According to a study published in Circulation, a diet rich in olive oil can help increase HDL cholesterol levels.

Eat a handful of walnuts

Adding walnuts to your morning routine can also help lower cholesterol levels. Walnuts are rich in omega-3 fatty acids, which can help reduce LDL cholesterol levels. According to a study published in the Journal of Nutrition, adding walnuts to your diet can help improve cholesterol levels and reduce your risk of heart disease.

 

Side effects of taking too much vitamin D and iron supplements

 Source: https://timesofindia.indiatimes.com/life-style/health-fitness/health-news

Do vitamins become dangerous when consumed in high dosages?

Vitamins and minerals are essential for maintaining good health. They play crucial roles in various bodily functions, from boosting the immune system to supporting bone health. However, just like anything else, too much of a good thing can sometimes be harmful. Here is all you need to know about the potential side effects of taking excessive amounts of vitamin D and iron supplements.

Can vitamins at high doses harm the body?

Vitamins and minerals are vital micronutrients that play a fundamental role in maintaining overall health and well-being. These micronutrients are typically obtained through a balanced diet, but many people turn to supplements to ensure they are meeting their daily requirements. In fact, taking them in excessive amounts can sometimes do more harm than good. Overdosing on certain vitamins and minerals can lead to toxicity, causing a range of adverse health effects. Therefore, it's essential to understand the recommended daily intake for each nutrient and to avoid exceeding these limits without medical supervision.

What is vitamin D toxicity?

Vitamin D is essential for the growth and development of muscle cells, the proper functioning of the immune system, and the maintenance of skeletal health. However, excessive intake of vitamin D can lead to toxicity. Vitamin D toxicity, also known as hypervitaminosis D, occurs when there are excessive amounts of vitamin D in the body. This usually happens due to over-supplementation rather than diet or sun exposure. The main consequence of vitamin D toxicity is a buildup of calcium in the blood, known as hypercalcemia.

Symptoms of vitamin D toxicity and recommended dosage

Symptoms of vitamin D toxicity include elevated blood levels, nausea, vomiting, weakness, frequent urination, bone pain, and kidney problems, such as the formation of calcium stones. In severe cases, it can even lead to coma and death. While recommendations on optimal vitamin D levels vary, it is often suggested that levels between 30–60 ng/mL are likely optimal for most people. However, exceeding 100 ng/mL can be harmful. Most cases of vitamin D toxicity are caused by inappropriate supplement dosing and prescription errors.

Can your body say “No more iron, please!”?

Iron is another essential nutrient that plays a vital role in various bodily functions, including the transportation of oxygen in the blood. While iron is crucial for good health, excessive intake can be harmful.

Taking high doses of iron supplements, especially on an empty stomach, can cause several side effects, including:

- Upset stomach

- Constipation

- Nausea

- Abdominal pain

- Vomiting

- Diarrhea

- Inflammation of the stomach lining

- Ulcers

Severe side effects of too much iron and daily required dosage

How does vitamin D help us?

Vitamin D plays several crucial roles in the body, making it essential for overall health and well-being. Firstly, it is vital for maintaining strong and healthy bones by regulating calcium and phosphorus levels. Vitamin D promotes calcium absorption in the gut and helps maintain adequate calcium and phosphate concentrations in the blood, which are essential for bone mineralisation. Vitamin D is involved in the regulation of the immune system, supporting immune function and reducing the risk of infections. It also plays a role in muscle function and strength, improving muscle coordination and reducing the risk of falls and fractures, especially in older adults.

 

Pani Puri to ice cream, 6 street foods you must avoid this summer to prevent digestive issues

 Source: https://www.hindustantimes.com/lifestyle/health/

Think twice before indulging in pani puri, ice cream, and lemonade bought from street vendors as contaminated water in these items can cause digestive trouble.

As Mumbai, Pune, Gujarat among other cities in India reel under heatwave conditions, it's important to take care of your gut health. Among the body functions that are most affected during hot summer months is your digestive system. During extreme heat conditions, our metabolism tends to slow down finding it hard to digest high-calorie and fatty foods. In high temperatures, bacteria and microbes thrive and this can increase risk of food-borne infections and digestive issues. Eating street foods without considering hygiene factors can be problematic during this time as one can contract typhoid, jaundice and other gut health issues. (Also read: What does stress do to your gut health? Here’s all you need to know)

Expert points out that the increasing number of typhoid and jaundice cases are linked to contaminated water used in the ice cream or pani puri which in turn can also cause abdominal distress such as cramps, dysentery, and unbearable pain.(Pinterest)

Avoid buying foods like pani puri, ice cream, and lemonade from street vendors as contaminated water used in these items can cause digestive issues such as cramps, dysentery, and pain.

STREET FOODS TO AVOID THIS SUMMER

Dr Manjusha Agarwal, Senior Consultant Internal Medicine Gleneagles Hospitals Parel Mumbai shares a list of street foods one must consider avoiding this summer to protect health.

1. Cut fruits and vegetables: While fresh fruits and salads may seem like a healthy choice, those that are left uncovered and exposed to the heat can quickly become a breeding ground for bacteria. Consuming contaminated fruits and vegetables can lead to food poisoning and gastrointestinal issues.

2. Seafood: Fish tacos, ceviche, and shrimp skewers are popular street food items, especially in coastal regions. However, seafood is highly perishable and can spoil quickly in the heat, increasing the risk of foodborne illnesses like bacterial infections and parasitic diseases.

3. Dairy-based desserts: Ice cream, kulfi, and milkshakes are popular summer treats. However, these desserts require proper refrigeration to prevent bacterial growth. Consuming dairy products that have been left out in the heat can lead to stomach upset and foodborne illnesses.

4. Grilled meat skewers and kebabs: They may be a staple of summer street food festivals, but they can be risky if not cooked thoroughly. Undercooked or improperly handled meat can harbour harmful bacteria like E. coli and Salmonella, causing severe food poisoning.

5. Chutney: Street food vendors often use homemade or unpasteurized sauces, chutneys, and condiments to enhance the flavour of their dishes. These condiments can be a hidden source of contamination if not stored and handled properly. Consuming contaminated sauces and condiments can increase the risk of foodborne illnesses.

6. Lemonade: Freshly squeezed juices, lemonades, and other beverages may seem refreshing, but they can pose a risk if made with unpasteurised or contaminated ingredients. Unpasteurised juices can lead to infections and gastrointestinal problems.

 

This diabetes drug can slow down worsening of Parkinson's disease

 Source: https://www.hindustantimes.com/lifestyle/health

Diabetes drug lixisenatide could slow down progression of Parkinson's disease, a development that's considered a significance step in the disease's management.

In what could be termed as a significant step towards management of Parkinson's disease, a new study done by French researchers has found out that diabetes drug lixisenatide can slow down progression of symptoms of the degenerative brain condition.

Studies have shown connection between diabetes and Parkinson's disease. People who have both the disorders, register rapid deterioration in symptoms compared to those who just suffer from Parkinson's. (Freepik)

The study published in The New England Journal of Medicine picked 156 people for the investigation with mild to moderate Parkinson's disease symptoms and those who were on Parkinson's drugs. While half of this group were given the said GLP-1 drug for a year, the other half received a placebo. After a year, those who did not receive the diabetes drug showed deterioration in their symptoms by three points on the severity scale of the degenerative disease, while the other group showed no progression in symptoms. However, researchers also noted side effects of lixisenatide. Around 46% of the people who received this drug experienced nausea, while around 13% had symptoms of vomiting.

Lixisenatide is a glucagon-like peptide-1 (GLP-1) receptor agonist used in the treatment of type 2 diabetes mellitus. GLP-1 encourages release of insulin from the pancreas, increasing the volume of cells in the pancreas that produce insulin and reduces the release of glucagon.

Studies have shown connection between diabetes and Parkinson's disease. People who have both the disorders, register rapid deterioration in symptoms compared to those who just suffer from Parkinson's. A progressive neurodegenerative disorder, Parkinson's affect central nervous system and the telltale signs include tremor in one hand, slow movements, stiffness in body parts and issues with balance and coordination. In the more advanced stages, legs can stiffen to the point which can make walking and maintaining balance while standing impossible, necessitating the use of wheelchairs.

“For 30 years, we have been trying to understand how to slow the decline associated with Parkinson’s disease over time. In this context, the positive results of the Lixipark phase 2 trial showing less progression of motor symptoms of Parkinson’s disease over a year constitute a significant step forward in the future management of the disease. We look forward to confirming these encouraging results in the future, in order to translate such findings into clinical practice," Professors Wassilios Meissner and Olivier Rascol, principal investigators of the study were quoted by The Guardian as saying.

“We’re all cautious. There’s a long history of trying different things in Parkinson’s that ultimately didn’t work,” he says. A difference of three points in the rating score is a small change — one that many people with Parkinson’s would struggle to notice, he says. “What happens at 5 years? Is it 15 points then, or is it still 3? If it’s still 3, then this is not worth it," David Standaert, a neurologist at the University of Alabama at Birmingham, who was not involved in the trial, was quoted by Nature as saying.