It is never too late to start taking care of your heart health, as preventing heart and cardiovascular diseases is a wise move that will pay off the rest of your life. It should also be noted that, as globalisation and technology alter people’s socioeconomic and working structures, people’s lives are increasingly surrounded by work and responsibilities. 

People’s cardiovascular health is deteriorating as a result of a lack of exercise, a poor diet and other unhealthy habits. In Malaysia, heart disease is still the leading cause of death. According to Mohd Yusrizal bin Ab. Razak in the <Statistics on Causes of Death, Malaysia, 2020>, the reported heart disease has occupied 15% of total medically-certified deaths in 2019, resulting in 16,375 deaths due to heart disease alone. 

However, heart disease is preventable through healthy life choices. It’s important to remember that the choices you make in everyday life have direct or indirect consequences on your overall well-being, especially your cardiovascular health. 

There are several simple yet effective ways to maintain or improve your cardiovascular health. Anyone of any age can benefit from taking these simple steps to keep their heart healthy throughout their lives. 

Get More Exercise 

Being physically active is a crucial step toward maintaining a healthy cardiovascular system. Studies show that people who are not very active are more likely to have a heart attack than people who are. To maintain good cardiovascular health, it is recommended that everyone have at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week. 

Exercising is important not only for improving blood flow, but also for controlling body weight. Having excess weight will pose a number of health risks, such as exerting excessive pressure on the arterial walls, causing the heart to work harder. Also, being overweight will increase one’s risk of developing other diseases such as hypertension, heart attacks, strokes, and other cardiovascular diseases. 

Begin taking care of your cardiovascular health today by hitting the gym, sweating it out and making sure to get in enough active minutes every week.

Reduce Alcohol Consumption

Excessive drinking can have serious long-term health consequences, affecting cardiovascular health by causing high blood pressure, irregular heartbeat, and also cardiomyopathy, a symptom that damages the heart muscles. Heavy drinking will also lead to obesity and disrupts the body’s ability to regulate inflammation. 

In turn, excessive inflammation can worsen alcohol-related organ damage. The good news is that one can simply avoid all of this by sticking to the guidelines for moderate alcohol drinking. The National Institute on Alcohol Abuse & Alcoholism (NIAAA) defines moderate drinking as up to 4 alcoholic drinks for men and 3 for women in any single day, with a weekly limit of 14 drinks for men and 7 drinks for women. 

Avoid Smoking and Secondhand Smoke

Cigarette smoking is a major cause of cardiovascular disease; this is also true for light smokers who smoke fewer than 5 cigarettes per day. The risk of cardiovascular disease increases in direct proportion to the number of cigarettes smoked. 

Study shows that cigarettes with a particular blend of tobacco with low nicotine contents still puts smokers at the same risk of developing cardiovascular disease as smoking regular cigarettes. 

Non-smokers should be worried about this too if they are exposed to too much secondhand smoke, as they are just as likely to suffer from heart attacks and strokes. 

Practice Stress Management

Practicing effective stress management can help you avoid various complications with your cardiovascular health. Stress can be categorised into two types: physical stress caused by having insufficient sleep or illness, and emotional stress caused by work or everyday obligations and pressures. 

Long-term stress can cause the body to secrete hormone cortisol, a chemical that aids in stress relief. However, high levels of the hormone cortisol can introduce common risk factors for cardiovascular disease such as increased blood cholesterol, blood sugar, blood level, as well as triglyceride levels. 

Always be mindful of your stress levels and engage in stress-reducing activities such as swimming, yoga, or any other sports. 

Eat Healthily 

Our diet has a significant impact on our cardiovascular health. Starting with portion size, overloading the plate will easily cause one to over-consume the calories needed for the day; excessive calories that are not used up will lead to weight gain, which is a major risk of heart health. 

High consumption of saturated fat, which is commonly found in butter and baking goods, increases the risk of cholesterol elevation. A high blood cholesterol level can lead to a buildup of plaques in the arteries, increasing the risk of heart attack or stroke. 

On the other hand, fruits and vegetables that are packed with vitamins, minerals, and fibers can contribute to help lower blood cholesterol levels as well as rejuvenating the body with minerals like Zinc and Selenium. Consuming more fish and vegetables like spinach, walnuts, and flaxseed with healthy fats like Omega 3 can also improve your heart health. 

Regular Health Screening

To prevent cardiovascular disease, also known as coronary artery disease (CAD), you need to manage your risk factors such as high blood pressure, high total cholesterol and high blood glucose.

But how do you know which risk factors you have? The best way to find out is through screening tests and regular doctor visits.

The cardiovascular system serves as a critical function for the body’s overall functionality, so taking care of your cardiovascular health has become one of the important key factors to your overall health. 

Take care of your heart well!

Antioxidants and anti-ageing are two terms that are often used hand-in-hand.

Many people consider antioxidant foods to be allies in achieving flawless skin with fewer wrinkles, but the fact is that they play a critical role in our bodies that extends well beyond aesthetics. 

Skin benefits

Antioxidants play a powerful role in skincare, especially when it comes to diminishing the appearance of fine lines and wrinkles.

In preventing the oxidation of cells, antioxidants will effectively protect your skin’s surface from deterioration caused by years of environmental damage.

Health benefits

There are numerous health benefits to antioxidants, including enhancing the immune system, reducing inflammation and oxidation stress which is connected to several chronic, age-related diseases such as diabetes and osteoarthritis.

Antioxidants are produced by the body, but they cannot be produced without the necessary vitamins. 

Vitamins that aid in the prevention of ageing include: 

  • Curcumin
  • CoQ10 
  • Collagen
  • Resveratrol
  • Vitamin C
  • Vitamin E

For people with health conditions such as osteoarthritis, dementia and diabetes, it is recommended that they increase intake levels of vitamin D and E to boost immune function.

Low-level chronic inflammation causes oxidative stress in the body, which contributes to a variety of chronic diseases. Antioxidants such as curcumin, resveratrol, and CoQ10 are effective in stimulating the immune system and help to minimise inflammation.

Unsure about whether or not you need this? Visit Danai Medi-Wellness for a consultation and learn more about your health needs.

The immune system is essential for human survival. Its main purpose is to defend the body from infectious chemicals, germs, and changes in cells that may make you sick. Without the immune system, you would be constantly falling ill. 

The immune system works by recognising the difference between your body’s cells and ‘alien’ cells and destroying any of the latter that could be potentially harmful. 

Protecting Your Body

As you come into contact with germs from pets, other individuals, and your environment all the time, a healthy and properly functioning immune system lets you go through your daily routine. 

Without a healthy immune system, you could pick up pathogens and infectious diseases more easily, and the consequences could be severe or even fatal. 

The first line of protection for your body is its physical barriers. 

If viruses and bacteria manage to penetrate these barriers, there are specialised cells that will spring into action.

For one, the white blood cells in your bloodstream and main areas of your body can kill and destroy the viruses and bacteria they encounter.

However, there are also times, such as when one has hay fever or autoimmune conditions, when your immune system may overreact and even invade your body’s own cells. 

Reinforcing Your Immune System

It is important to take care of your immune system. Make sure it is strong and healthy so that it will take care of you.

There are a few ways you can protect and strengthen your immune system.

You can eat more greens, stay hydrated and exercise regularly. Read more on how you can strengthen your immune system here.

Our heart is hard at work pumping blood throughout the human body every second of the day.

It is pumping as you talk, work out, sleep, cook, even as you are reading this piece of great article right now.

Your heart is crucial to your survival, so do not take this important organ for granted. 

I repeat, do not.

However, there is still a significant lack of knowledge about the risk factors of heart diseases among us that could lead to cardiovascular diseases such as stroke, heart attack, and abnormal heart beat.

Here are the top 3 heart-damaging habits that you should stop doing now.

Glued to screens

Sitting for hours and hours in front of a TV or computer will increase your risk of heart attack and stroke. Why? The lack of movement may affect blood levels of fats and sugars.

Here’s a tip: Instead of spending 100% of your time on the screen, you can use 50%-60% of the time for other healthier activities such as playing badminton, taking a walk at a park or picking up a new hobby. Balance is key to a  healthy life. By doing so, your health will improve in a variety of ways including reducing the risk of a heart attack.

Stressing out too much

In all honesty, everyone has stress. But science made it clear that chronic stress is extremely bad for your body because it can contribute to everything from high blood pressure to asthma to irritable bowel syndrome and more. Besides, when stress is excessive, it causes people to engage in unhealthy habits such as smoking and drinking alcohol, which will eventually damage your body.

Here’s a tip: Commit to a workout routine, eat a healthy diet and take a break when you feel stressed out. 

Uncontrolled Anger

Stuck in the traffic, spilling coffee on important documents, a remote control that does not respond and many more. These are the small issues that make most people get frustrated. Similar to stress, anger can increase your risk of a heart attack as it increases your heart rate and blood pressure.

Long-term intense anger can increase the chance of getting acute heart occlusion, which obstructs blood flow to the heart.

Here’s a tip: When you feel anger boiling up, try to calm down and identify the reason. Ask yourself if it is worth getting angry for an out-of-battery remote control? Is it really worth it to get angry at a standstill traffic and hurt your heart health? 

Sometimes, you need to own your anger.

Taking care of your heart does not have to be confusing or complicated. Incorporate these tips into your life to give yourself a better chance to enjoy a long and healthy life, free from heart diseases!

A healthy blood circulatory system, also known as the cardiovascular system, is vital to one’s well-being. This system consists of the heart, arteries, veins and capillaries which transport oxygenated blood and nutrients to all parts of the body.

To attain cardiovascular well-being, External Counterpulsation (ECP) treatment is administered through three pairs of external inflatable cuffs that are applied around the lower legs, upper legs, and buttocks. These cuffs continuously inflate and deflate between the resting period of the heartbeat and increase blood flow to the heart. With ECP enhancing your blood circulatory system, heart-related problems can be avoided.

Chest pain, also known as angina, can be relieved with ECP. The heart muscle is able to acquire sufficient blood flow which directly translates to adequate oxygen levels. With low oxygen levels in the heart, the heart still may be able to function. However, you may experience angina (chest pain) whenever you carry out vigorous activities that demand a higher amount of oxygen as your heart is being exerted.

A common cardiovascular condition such as high blood pressure can also be avoided using ECP as the inflatable cuffs that inflate and deflate help with regulating blood flow which regulates blood pressure. High blood pressure shouldn’t be taken lightly as it can eventually damage your heart, blood vessels, and organs.

In addition, ECP can also help prevent a heart attack as well as stroke. A heart attack often occurs when the oxygen demand exceeds oxygen supply. However, ECP increases blood flow to the heart to boost oxygen supply and therefore reduces the risk of getting a heart attack. Likewise, ECP aids in supplying oxygen through the flow of oxygenated blood to the brain to lower your risk of having a stroke.

Understanding the risk factors associated with cardiovascular diseases is an important step to take to prevent yourself, or your loved ones, from becoming a statistic of the disease. To learn more about the many benefits and uses of ECP Treatment, contact us here.  

External Counter Pulsation, or more commonly known as ECP, is a non-invasive treatment used to decrease the intensity and number of angina episodes. 

Approved by the Ministry of Health Malaysia and FDA, this non-surgical treatment is easy, safe and painless that provides long lasting results.

1.  How it is done

ECP treatment is administered through three pairs of external inflatable cuffs applied around the buttocks, upper legs and lower legs.

The cuffs around these parts continuously inflate and deflate between the resting period of the heartbeat. This is to increase the blood returning to the heart which helps provide more oxygen to its starved areas.

2. Benefits of ECP treatment

People undergoing the ECP treatment will definitely notice numerous benefits after undergoing the treatments. Among the benefits are an increase in oxygen supply for the heart and a decrease in chest pains. 

Other benefits from the ECP treatment are an improved EKG response to exercise and also increase in energy and exercise duration. 

3.  Who is eligible for ECP treatment?

However, not everyone is eligible for ECP treatment. Individuals are only eligible if they have had coronary artery bypass (CABG) or stents placed in the coronary arteries with ongoing angina. 

Individuals who have not had prior bypass or stenting but are suffering from angina are also qualified for treatment. 

For anyone looking for a non-invasive procedure to treat chest pains, look no further. Danai Wellness provides ECP treatment for those seeking to improve their health.

Beauty trends are evolving.

However, the one thing consistent with beauty trends is that it is heavily focused on outer beauty. Due to the current global health crisis, beauty trends have been redefined. The pandemic has everyone well-informed and cautious about their health.

The global health crisis that we are facing brings an evolutionary beauty trend that focuses on inner well-being. People are wanting to treat their body and mind right to sustain a healthy lifestyle which will be reflected in their everyday appearance. Beauty today is the glow from within that is achieved by embracing wellness and making it a top priority in our daily routine. 

Here are some ways through which you can incorporate wellness to glow from within:

  1. Eat A Well-Balanced Diet

Nutrient-dense eating is vital for healthy living. The food you eat today may either strengthen or weaken your immune system. Besides fighting off viruses, a well-balanced diet with antioxidant-rich foods will ultimately be reflected in our outer beauty by enhancing skin clarity, hair and nail growth.

  1. Stay Hydrated

Up to 60% of an adult body is made of water. Water is essential in maintaining a healthy body as it helps our organs carry out its day-to-day functions. Water also aids in reducing sugar cravings, migraine, bladder infections and helps in the filtration processes of the liver and kidneys, which is necessary for a healthy and glowy outer appearance.

  1. Detach From The Real World.

The real world can be mentally exhausting; try detaching from all your thoughts and worries by doing mindful activities. Mindful activities such as reading a book, immersing yourself in a movie, or practicing yoga can help take care of your mental health, which will eventually make you a happier person. 

  1. Boost Your Immune System
Physical therapist doing massage of male’s shoulder

Getting a massage such as the Meridian Zenflow Therapy or Ayurvedic Massage can help with blood circulation, which gives you a flushed, glowy look. These massages also help with relieving stress and enhancing mental well-being.

Beauty today is not centred around on what you put on your face or how you dress yourself up.

It is about what you consume and what you do to take care of your physical and mental well-being, which will eventually show on the outside.