Not just roses—This Mother’s Day, give her the power of prevention

India already being the diabetic capital of the world, is very soon projected to become the cardiovascular disease capital of the world.Cardiovascular diseases is the common cause of deaths in India.Average age of Heart attacks in Indians occur 10 years younger compared to western populationIncidence of premature heart attacks in Indian women is increasing over the last decade.10% of premature heart attacks in Indians are seen in women.Lot of newer conditions and risk markers in Indian women have been studied and found to be associated with heart disease risk.Most revolutionary among all tests for early detection & prediction of heart disease in women is the CORONARY CALCIUM SCAN which is able to detect even smallest cholesterol plaques in coronary arteries without involving the risks of doing a CT angiogram.

This mother’s day, let us all understand women’s heath better and gift our mother’s the precious gift of good health.1. Maintain healthy weight such that BMI is less than 23. Obesity is a disease and a cardiovascular risk marker. Hence needs evaluation and treatment.2. Quit smoking & limit alcohol3. Aim for 7 to 8 hours of quality sleep4. Restrict refined carbohydrates like bread & bakery foods5. Dietary timing is important – Avoid skipping breakfast & have last meal of day before 8 pm6.

Gestational diabetes & pregnancy induced hypertension, are now considered early cardiovascular risk markers. Hence if you have this history – then you need to undergo regular health checkups.7. P.C.O.S with overweight ,irregular menstrual cycles leading to infertility could be related to insulin resistance and metabolic syndrome. Hence require regular cardiac evaluation8. Any woman above 40 years age should undergo Coronary calcium scan if she has any of below risk factors : diabetes, hypertension, cholesterol, family history of heart disease, history of gestational diabetes or pregnancy induced hypertension, hypothyroid, overweight/ obesity, history of P.C.O.D , sleep apnea ( snoring disease)9. Premature menopause is also considered as early cardiovascular risk marker. Hence requires regular heart health check ups10. Women with existing cardiac risk factors should undergo cardiac evaluation before starting any hormonal therapies for any gynaecology related conditions11.

Obstructive sleep apnea is now considered an early cardiovascular risk marker. Hence history of loud habitual snoring, unrefreshing sleep and excessive day time sleepiness should be evaluated for OSA.12. Depression and psychosocial stress are considered risk markers hence require psychiatric counselling and meditation13. Autoimmume diseases like SLE , rheumatoid arthritis are common in middle aged women and should be evaluated for cardiac health regularly14. Lipoprotein (a) is a genetically determined risk marker for cardiac disease. Hence women with high lip (a) should undergo regular health checks15. HEART HEALTHY DIETA). Prioritize Plant-Based Foods, Fresh vegetables (esp. leafy greens, cruciferous vegetables)Fruits (berries, citrus, pomegranate)B). Choose Whole GrainsBrown rice, oats, quinoa, milletsC). Avoid refined white bread, pasta, and bakery itemsD). Healthy FatsNuts (almonds, walnuts), seeds (chia, flaxseed)E). Cold-pressed oils (olive, mustard, groundnut)F). Avocados, fatty fish (salmon, sardines – 2x/week)G). Lean Protein SourcesPulses, legumes, tofu, paneerEgg whites, fish, skinless poultryH). Limit Salt & Sugar<5g salt/day (esp. for BP control)I). Avoid sugary drinks, desserts, packaged snacksJ). Dairy ChoicesLow-fat milk, curd, buttermilkAvoid high-fat cream and processed cheeseK). Stay Hydrated8–10 glasses of water per day.

Herbal teas, coconut water…16. Daily Physical Activity (at least 30 minutes)A). Morning Walk or Jog: 20–30 minutes brisk walk or jog / cyclin, swimming (preferably outdoors).B). Stretching or Yoga: 10–15 minutes focusing on flexibility, posture, and relaxation.C). Household Chores: Consider active housework (mopping, gardening) as part of physical movement.D). Strength Training (2–3 times/week): Use body weight or light weights (squats, lunges, planks).Dr. Rahul Patil, MBBS, MD (MED), DM (CARDIO), F.I.C.C, F.E.S.C, F.S.C.A.I, Senior Interventional Cardiologist Specialist, Premature Heart Attacks, Apollo Hospital Bannerghatta Road, Bengaluru