heart diseases are the first cause of death worldwide. Her’s list of scientific based non-medication nine steps for prevention of coronary heart diseases in women.
1-STOP SMOKING
2- CONTROL BLOOD PRESSURE IF YOU ARE HYPERTENSIVE. In fact, Blood pressure 120/80 mmHg will be optimal. Follow-up your blood pressure regularly. Diet and lifestyle change then if needed medications to reach the optimal blood pressure.
3- Weight loss. If you have higher weight than average; try Diet and lifestyle interventions before medications.
4- Diet Counseling: Increase intake of fruits and vegetables; whole grains and high fibers diet and fish at least twice per week. Limit the consumption of saturated fats like and cholesterol, alcohol and sodium.
The Mediterranean diet was able to decrease the risk of heart diseases in women. The main components of Mediterranean diet include daily consumption of vegetables, fruits, whole grains and healthy fats; Weekly intake of fish, poultry, beans and eggs; Moderate portions of dairy products and Limited intake of red meat.
Hand Skin Care starts from 20’s
5- Additionally, Rehabilitation programs: Engagement in rehabilitation programs for patients who suffered recent brain strokes or heart attacks.
6- Control Blood sugar. Actually, In diabetic women, control of blood sugar and regular follow-up of glycosylated hemoglobin is important to decrease cardiac risk.
DIET AND MEDICATIONS
7- Correction of high cholesterol in blood: Diet and lifestyle can help control high cholesterol in blood. Joggling and walking for 20 minutes three times weekly and abandoning the luxury lifestyle. If not; medication Statins group will lower total cholesterol and the LDL cholesterol known as the bad cholesterol and will raise HDL the good cholesterol.
8- Omega 3 fatty acids in the form of fish or capsule. Omega 3 helps with high cholesterol or triglycerides blood levels.
9- Diets rich in antioxidants can prevent heart attacks and brain strokes. Antioxidants rich diet include cabbage; avocados; berries; fish and oil fish. Amazing happy surprise: dark chocolate not the white one can prevent heart diseases. (1)
10- Fight Stress and Sleep well.
Productive sleep empowers the individual by allowing him to regulate his sleeping and waking habits, giving them authority and letting them know that it is up to them to help themselves.
To promote sleep, pharmacologic treatments include benzodiazepines, non-benzodiazepines, antidepressants, antihistamines such as diphenhydramine, and melatonin. If necessary, medication combinations may be administered.
Physicians frequently oppose the use of pharmacological treatments due to the likelihood of tolerance and dependence on a medicine. Tolerance indicates that the body requires higher doses of the drug because the initial dose is no longer effective. Dependence occurs when a person uses medicine even when it is not required. Doctors and specialists are increasingly devising methods to limit the side effects of medications by reducing the dosage when the patient is able to sleep on his or her own.
Herbal therapies are used instead of pharmaceuticals in alternative treatments. Experts recommend the use of milk, teas, and other relaxation measures. Milk has a sedative effect that can help people sleep better. Teas and herbs such as chamomile, valerian, lavender, and hops have been introduced to the general public and are seen as beneficial and better option than drugs preferred by many people.
MEDITATION
You must recognize the significance of sleep and commit to habits that will provide you with the opportunity to prioritize daytime relaxation and a decent night’s sleep. If your mind is constantly returning to work or family difficulties, even when your body is telling you to sleep, it may be time to start meditating. Pressure is what keeps your thoughts roaming rather than resting. Meditation can actually give you with the remedy your body need.
Sleeping medications are not a good option because they can be deadly if you grow hooked to them. Meditation, on the other hand, will allow you to sleep well. Meditation practice before sleep and after waking up will assist you to have a relaxed mind. It may be challenging at first, but once you get the hang of it, it will work like magic.
It always begins with mentally preparing yourself for your intention. Giving yourself a nice bath and calming your entire body by massaging your arms, hands, and any other parts of your body that is tense or exhausted.
When you finally feel like your entire body is comfy and nothing is stiff, sit up straight in a chair. Allow your feet to rest firmly on the floor, then close your eyes and take long, steady breaths in and out of your nostrils. Repeating this three to five times will help you clear your mind.
When you want to clear your thoughts of all your troubles, breathe in gently and count to three, then out slowly and count to six, repeating this breathing pattern seven times. After that, lie on your stomach with your arms folded and your cheeks resting on them. Simply concentrate on the rising and falling of your breathing and let your mind to wander back to that pleasant time.
Once you’ve become used to it, you can try just sitting down and relaxing while you meditate. Doing this every day before bed and when you wake up will completely relieve your thoughts of anxious worries.