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| HEALTH & FITNESS |
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Exercise after heart surgery
Managing the male midlife crisis
Health Notes
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Exercise after heart surgery It is a well-known fact that lack of physical activity is an important factor leading to heart disease. Heart surgery does not imply being permanently free from heart disease forever. Physical activity post surgery therefore is very important. By sixth week after surgery most people should return to work, drive, travel and even able to walk two to three miles per hour. As the chest bone (Sternum) is opened, it takes about 12 weeks to heel. Hence, it is advisable not to lift heavy objects and undertake vigorous activities during this period. Prolonged bed rest causes weakness/stiffness of muscles of the body. Most individuals usually first walk (which is only an aerobic activity) thus undertaking only a part of mandatory exercise regimen. The other areas of rehabilitation namely stretching to improve flexibility and strengthening to improve power, are neglected because of the fear of reoccurrence of heart problem. Prior to heart surgery there are significant blockages in the coronary arteries. If preventive measures are not taken, the causes of blockages could recur. In order to reduce the risk factors for coronary artery disease, smoking, high blood pressure, diabetes, high cholesterol and a sedentary lifestyle should be avoided. The main objective of physical activity after surgery is to enhance cardiac function, reduce stiffness, enhance muscle strength and improve overall well being. z Initiate exercises for 10 minutes and increase it gradually to 30 minutes five to six days a week. Start by exercising once a day and gradually increase to twice a day. z For first three months after surgery, undertaking light house work but avoid pushing and lifting heavy objects. z Stop exercises immediately in case of chest pain or tightness, palpitation, breathlessness, dizziness etc. Walking is the most important exercise after heart surgery. It improves circulation, muscle tone and strength. On the first day after discharge, one should walk to a comfortable distance. Every day, walking time can be increased from one to two minutes. Once one can safely walk for a mile, then gradually speed can be increased. Do not increase the distance and speed simultaneously. It is important to walk at a speed where one can simultaneously talk. In winters, walking during afternoons and in summer walking during the cool part of the day is recommended. Patient undergoing coronary surgery requires minimum level of muscular strength to perform activities of daily living but they often lack the confidence or strength. The resistance exercises are similar to exercises for healthy adult except the intensity and progression of training volume is reduced. Strength exercises with stretch band/tube are safe and effective as one can derive the requisite smooth resistance without exerting undue strain on cardiac functions.
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Managing the male midlife crisis
FEMALE menopause is a much talked about and well researched subject. All of us know that women, mostly around their mid-forties pass through certain biological, physiological and psychological changes which are studied and adequately managed. But in case of men, modern medicine had to convince itself decades later that something of that happens to them also. Though more conveniently described as male midlife crisis, this watershed phase in the life of men was recognized as andropause or viropause. According to ancient Ayurvedic beliefs the human body undergoes natural changes from birth through childhood, adolescence, youth and geriatrics. In this chronology the menopause and the male midlife can be considered as ‘vayasandhi’ or the meeting point of youth and old age. Major health abnormalities of chronic nature like reduced digestive power, high cholesterol, hypertension, diabetes, coronary artery disease and a reduced sexual drive most commonly strike males during the midlife only. Modern research contends that the falling level of testosterone has a definite role in producing certain symptoms associated with this phase in men’s life. The level of this hormone starts gradually decreasing in the mid-adult life and by the time a man reaches 80, it comes to the pre-puberty point. This hormone is believed to stimulate sexual development in the male child, helps building bone and muscle growth in adults and is responsible for their sexual drive. Most evident presentations of andropause start occurring between the age of 40 to 55, though these can also happen as early as 35 or as late as 65. While studying the male midlife crisis, social scientists are of the view that by this time, men attain an all around peak but with a price. This is the period when they are under pressure to perform better not only in at their jobs but also at the domestic and social front. Whether taking care of their aged parents, planning career or marriage of the children or making their house and climbing the social ladder of success, all such milestones are achieved amidst the increasingly competitive environment. Multiple pressures compounded with fears of economic insecurity and post retirement oblivion not only lead to conditions such as irritability of the temperament, indecisiveness, insomnia, anxiety and depression but finally lead to many other physical ailments. Depending on the different corollaries of andropause, this condition needs a comprehensive management. Since male midlife problems have relations to many aberrant physical, psychological and social factors, it is imperative that each of these should be dealt with accordingly. In fact the ancient Indian dictum of ‘health first’ is the basis of leading a virtuous, abundant and successful life and it should be borne in mind that despite the present day advancement of the medical science, prevention is still considered to be the best affordable option. A re-look at the diet is the first and foremost corrective measure and there is no better time to do this than the middle age. Regular and timely meals and that too not exceeding the digestive capacity and with a check on the intake of refined foods and saturated fats keep many of the biochemical markers under control. Alcohol, smoking, frequent partying and late night dinners are one of the known health hazards for middle age men. An easily digestible diet with grains and vegetables, a very limited amount of non-vegetarian food and fat-drained dairy products are ideal for this age. Regular exercise should be the most adoptable part of the daily routine of all middle age men. Work out plans set according to the endurance of a person and by keeping in view his cardiovascular status, help to control weight and keep the biological clock in order. Persons with sitting job should stay active by less depending upon aides and doing the necessary chores themselves. Apart from getting the cardio-vascular system checked once or twice a year, other important tests like blood sugar, lipid profile and routine urine check up must be done at regular intervals. Vitamins, herbs and other health supplements should be taken only on the advice of a physician. Many of the health problems related to men’s midlife are the direct outcome of their raised stress level by indulging into unhealthy competition and chasing the unrealistic goals. One should find time and ways to relieve stress by adopting relaxation techniques and making positive and flexible attitude towards life. Yoga and meditation are proven stress busters. With advancing age, both sexual urge and performance undergo a change. Adopt sexuality appropriate to the second half of life and expand it to include companionship, love and intimacy into life. One should learn that every age has its own charms and a healthy middle age should be a passage to an overall contended time in a man’s life.
(The writer is a Ludhiana-based senior Ayurveda consultant and Guru at the Rashtriya Ayurveda
Vidyapeeth.)
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How ‘good cholesterol’ protects against heart attack, stroke LONDON: The structure of human HDL cholesterol has been identified and it may also shed light on how this ‘fat packet’ protects against cardiovascular diseases, including heart attack and stroke. W. Sean Davidson led the University of Cincinnati study. HDL (high-density lipoproteins), also known as ‘good cholesterol,’ are packets of protein and fat that deliver fat to specific locations within the body. “Unfortunately, we’ve known very little about the molecular details that explain HDL’s protective effects. A major reason for this is an almost complete lack of understanding of HDL’s structure and how it interacts with other important plasma factors,” said Davidson. The study has been published in the journal Nature Structural and Molecular Biology. Medical complications of obesity NAFLD affects anywhere from 11percent to 45 percent of some populations and is associated with obesity, hypertension, and problems regulating serum lipids or glucose. Losing a night’s rest burns 135 calories LONDON: US scientists have discovered that going without sleep for a night uses the same amount of energy as a two-mile walk. A study at Colorado’s Sleep and Chronobiology Laboratory found that losing a night’s rest burns 135 calories - like eating two slices of bread or drinking a glass of milk. However, sleep deprivation is not a way to lose weight. It actually means we store more energy while asleep than was thought, say researchers. The study found young adults used seven percent more energy when they were forced to go 40 hours without sleep. In contrast, they used up less energy in the recovery period, which included 16 hours of wakefulness, followed by eight hours’ sleep.
— ANI |
IN today’s day and age heart surgeries are commonly performed as heart ailments have increased manifold due to sedentary lifestyles. Patients undergoing surgery are often in a fix regarding the type of aerobic activity, stretching/ strengthening exercises, progression in physical activity to be undertaken. Lack of counseling, generally bring in fears regarding restriction of day-to-day activities. This results in cutting down physical and social activities making individuals vulnerable to depression. The fact of the matter is that post angioplasty/by-pass surgery blood circulation to heart is back to normal and is even better than an individual who is suffering from high blood pressure, diabetes and cardiovascular disease. 
WASHINGTON: Scientists have discovered new gene sites that affect non-alcoholic fatty liver disease (NAFLD). NAFLD is a condition where fat accumulates in the liver (steatosis) and can lead to liver inflammation (non-alcoholic steatohepatitis or NASH) and permanent liver damage (fibrosis/cirrhosis).