New healthy heart lifestyle plan
I have created this article based on the number of messages in my inbox and via social media/ mainly Facebook messages. It seems my article “Why did I wake up in an ambulance” resonated with the readers and heart health seems to be the number one concern after general health. After my seizure I identified through extensive tests with the cardiologist that I have a slow heart rate “Bradycardia.”
I visited the cardiology unit at the John Radcliffe hospital in Oxford and completed numerous tests including Echocardiogram and a 24-hour heart monitor. My annual heart review has been delayed due to the pandemic but every time I complete the bike or treadmill test (A test to monitor your heart performance under exercise) the nurse always looks at me with concern as my resting heart rate is between 45 to 54 beats per minute (BPM) and they always have a sneaky look at my beer belly. The consultant explained that I have a heartbeat of a professional athlete and my wife added “and a body of a sumo wrestler”. (Humour is great for our mental wellbeing!) Four weeks before my first test I could feel strong palpitations in my chest from my heart and the consultant identified that I had Ectopic beats. These are early (premature) or extra heartbeats, which can cause you to have palpitations. ‘Ectopic’ means out of place. Ectopic beats happen when cells away from your hearts own natural pacemaker get a little excited (or irritable) and release an electrical signal, causing an ‘extra’ or early heartbeat.
“You have a heart beat of a professional athlete but a body of a sumo wrestler”
— My wife
One habit that I would recommend is to have your annual health check and it is free from the NHS and you can use the information to set some goals, maybe your blood pressure is too high, overweight, risk of diabetes etc. I know it can be depressing and create anxiety, but my experience created anger, why did I let my job and poor lifestyle create my scary experience of waking up in an ambulance. For me that image of waking up in the ambulance, the sound of the siren, the sound of the streets of London and that feeling of fear is what motivates me to try and stick to my healthy habits. (Most of the time!)
When this first happened in the office it was pretty scary as you can actually feel the extra beat in your chest, and I had never experienced it before, and I took myself to an NHS walk in centre in London. If you have experienced this the consultant advised me that they are actually very common but please speak to your GP and have a check-up. The possible causes can be caffeine, energy drinks, smoking, anxiety and stress, alcohol, diet and recreation drugs. I still have an annual test but at the start of my lifestyle change my ectopic beats were 18% of my heart beats and my consultant advised that he will probably look at surgery as an option if they continue to rise over 20% and maybe medication or a pacemaker. A pacemaker at the age of 48! just think of all the jokes and fun the lads would have down the pub!
I am really happy to report that my lifestyle changes and new healthy habits have removed the Ectopic beats completely and I established on self reflection that it was my stress, anxiety, poor diet, lack of exercise and working in a very toxic and stressful environment and that was impacting my general health.
I continue to have an annual medical check and I would really encourage you to book your session. I know the national health service ( NHS) are under enormous pressure but please book your session .
Tips for improving your heart health.
Creating a healthy heart plan involves a combination of regular exercise, a balanced diet, stress management, adequate sleep, and avoiding unhealthy habits like smoking. Here's a comprehensive plan you can follow:
Consult with a Healthcare Professional: Before starting any new exercise or diet plan, it's important to consult with your doctor, especially if you have any existing health conditions or concerns.
Regular Exercise:
Aim for at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic exercise per week. This could include activities like brisk walking, jogging, cycling, swimming, or dancing.
Incorporate strength training exercises at least two days a week, focusing on major muscle groups.
Include flexibility and balance exercises such as yoga or tai chi to improve overall physical function.
If you would like a quick review of the articles, please visit the page 12 pillars of change for a summary and links.
Heart-Healthy Diet:
Focus on a diet rich in fruits, vegetables, whole grains, lean proteins (such as fish, poultry without skin, beans, and legumes), and healthy fats (found in avocados, nuts, seeds, and olive oil).
Limit saturated and trans fats, cholesterol, sodium, and added sugars. Avoid processed foods, sugary drinks, and excessive consumption of red meat.
Monitor portion sizes to maintain a healthy weight.
Manage Stress:
Practice stress-reducing techniques such as deep breathing, meditation, yoga, or progressive muscle relaxation.
Engage in activities you enjoy and make time for hobbies and relaxation.
Prioritize adequate rest and sleep, aiming for 7-9 hours per night.
Please read my article Stress management for further information and ideas,
Quit Smoking: If you smoke, take steps to quit. Smoking significantly increases the risk of heart disease.
Limit Alcohol Intake: If you drink alcohol, do so in moderation. Limit intake to one drink per day for women and up to two drinks per day for men.
Regular Health Check-ups: Schedule regular check-ups with your healthcare provider to monitor blood pressure, cholesterol levels, blood sugar levels, and overall heart health. Follow any recommendations or treatment plans they provide.
Stay Hydrated: Drink plenty of water throughout the day to stay hydrated. Limit intake of sugary and caffeinated beverages. Please read my article “The importance of drinking water.”
Social Support: Surround yourself with supportive friends and family members. Social connections can positively impact heart health and overall well-being.
Stay Informed: Keep yourself informed about heart health by reading reliable sources, attending seminars, or joining support groups related to heart health. Hopefully, my research, articles and experience will provide support and my vision is contributors to the project will also provide inspiration and guidance. I have also listed some of the books that have informed and inspired me as part of the book club.
Remember, consistency is key to maintaining a healthy heart. Gradually incorporate these habits into your daily routine and make adjustments as needed. If you have any concerns or experience any unusual symptoms, consult with your healthcare provider promptly.
Good luck on your plan and you have got this !!
Larry xx