How to Prevent a Broken Heart

Ah, the broken heart – an inevitable and painful rite of passage. Your heart constricts; you can’t breathe. You feel like you’re going to die. It’s one thing to think about it. But what if you’re faced with the real deal?

A broken heart – literally

In the Philippines, along with the belief that love conquers all, the leading cause of death still involves the heart.

“Anyone of you can have a heart attack. This is a very deadly disease. Mortality rate for a heart attack that is poorly managed is very high.” – Dr. Joel M. Abanilla, Philippine Heart Association (PNA) president.

Coronary artery disease (CAD), or what most simply call “heart problems,” is caused by plaque buildup over the course of several years. When arteries become hardened and narrowed, the amount of oxygen that flows into the heart is constricted. Once this happens, physical manifestations of a heart attack are not far behind.

Typical symptoms include shortness of breath, fatigue, crushing pressure in the chest, pain in the arm or shoulder, and sweating. For some women, they may even experience back or jaw pain and nausea.

Being athletic is also no exception, contrary to popular belief, because heart attacks can also happen with no symptoms at all. This is called myocardial ischemia, a condition that occurs when blood flow to the heart is decreased by blockage in the coronary arteries.

The C.A.S.E acronym as your guide

So how can you protect yourself from heart disease? First off, it pays to know where the risk comes from.

According to The World Health Organization (WHO), the rise of Non-communicable diseases (NCDs) has been driven by five major risk factors: tobacco use, physical inactivity, the harmful use of alcohol, unhealthy diets, and air pollution.

“It is easier to be unhealthy, and it is such an effort to live a healthy lifestyle. Most of the food that are considered sumptuous and most of the activities regarded as enjoyable are those that are bad for our health,” according to ManilaMed’s interventional cardiologist Gino Quizon.

With this said, a sustainable shift in lifestyle is the only way to go. Real change can only happen when you make it deliberate. To make it easier, keep in mind the acronym C.A.S.E.

Chill

Relax. Excessive stress may make you more susceptible to heart disease.

“Stress does cause some people to act in ways that increase their risk for heart disease,” according to Dr. Bhatt of Harvard Health Publishing.

“For example, when stressed, people often eat unhealthy food and don’t have the energy or time to exercise. Stress can also lead us into other heart-damaging behaviors, such as smoking and drinking too much alcohol.”

The key to fighting this stress? Take time to unplug. Set a specific time each day – even if it’s just for 10 to 15 minutes – to escape from the world. If meditation isn’t your thing, turn to hobbies and activities that you actually enjoy. This can do wonders for your mental well-being.

Active living

“Getting regular exercise can help keep risk factors for heart disease and other conditions in check, and help you stay heart healthy,” says JoAnne M. Foody, MD, FACC, CardioSmart.org Editor-in-Chief.

Life for most of us is already busy, especially with all the daily hustle and bustle. But apart from filling your days and weeks with work, being diligent with more physical habits can be the best thing you can do for your health in the long run. It can be as simple as taking the stairs instead of the elevator, walking home instead of taking a cab, and setting time to exercise at least three times a week. Even half an hour of brisk-walking each day can change your life and lead you to a healthy and happy heart!

Stop smoking

No IFs and BUTTs. If you’re serious about heart health, drop the habit. This includes avoiding secondhand smoke. Chemicals in secondhand smoke can irritate the lining of your arteries, causing them to swell. This inflammation can narrow your arteries, increasing your risk of having chest pain related to your heart (angina), and even a heart attack. Moreover, breathing secondhand smoke can make you more susceptible to blood clots. Did we mention, smoking is bad for your teeth and skin, too?

Eat and drink smart

Nutrition is the most important factor of all. The first three tips are completely useless without a proper diet. This means limiting the junk you consume, especially during times of stress. (Read our article on stress eating to know more.) It also helps to prepare your meals and snacks in advance. You can even go as far as scheduling eating or drinking out with friends. Consecutive days binging is a big no-no. Try challenging yourself during the holidays!

Spread the love

While the leading cause of death in the Philippines still points to heart-related ailments, it makes sense to spread the love by sharing information to friends and family.

Our government has made it easier for us to do this with Philippine National Heart Month. Otherwise known as Proclamation No. 1096, this annual celebration helps promote to the public the advocacy for cardiovascular health and wellness.

With this initiative, The Department of Health (DOH) has created yearly programs that promote the following key messages: 10 Kumainments, Pinggang Pinoy®, healthy diet, and vegetable gardening. These messages are then brought to life by having an effective media campaign with multimedia strategies, community-based forums on nutrition and school caravans.

So for Valentine’s day, why not turn to better, heart healthier alternatives? Why not get your loved one a gift certificate for a checkup at your local clinic? Or maybe schedule a hiking trip up the mountains? Or a healthy picnic at the park, perhaps?

Going for the unconventional might just be the best way to prevent the dreaded broken heart – literally and figuratively.