The 20s are often seen as a carefree period, where health problems like heart attacks seem far away. But the choices you make in this decade can lay the foundation for either a healthy future or a life filled with chronic disease, including cardiovascular disease (CVD). Ignoring your heart health can have serious consequences later on. Dr. Niranjan Hiremath, a renowned cardiologist, aptly said: They begin in your early 20s and appear in your late 40s. ”
Heart health in India: a growing concern
Heart disease is a major public health concern in India, and the situation is critical. “This is an SOS to all of us,” says Dr. Hiremas, emphasizing the urgency of addressing heart health. India is on track to become the diabetes capital of the world and this alarming rise in diabetes, coupled with stress and unhealthy lifestyle choices, is contributing significantly to the surge in heart disease.
The increasing prevalence of lifestyle-related diseases such as hypertension and diabetes among young people makes it even more important to focus on heart health early on. Dr. Hiremas said: There is no recognition, and if there is, there is denial. There are many people in their 30s who have high blood pressure and diabetes due to their lifestyle. ”
Who is more likely to get heart disease?
Certain risk factors make some people more susceptible to heart disease than others. These include a sedentary lifestyle, smoking, poor diet, family history, etc. However, the increased incidence of heart disease in young adults is primarily due to lifestyle choices. As Dr. Hiremas points out, “Smoking, unhealthy eating habits, and a sedentary lifestyle are the main culprits.” What may seem harmless in your 20s can accumulate over time and cause problems in your 40s and 50s. The risk of heart disease in your teens increases.
Dr Hiremas presents an alarming case of a young man in his 30s from Noida. “He came in for an emergency test with a blood pressure reading of 160/100. He smokes, chews tobacco, is overweight, and has high blood sugar. He is casual about it. But they have about a 40% risk of having a heart attack within two to three years. This is just one example, but there are many others.” Examples like this show a lack of awareness and urgency about young people’s health. It shows.
The importance of exercise and a healthy lifestyle
Regular exercise is one of the most important factors in preventing heart disease. Dr. Hiremas emphasizes, “When you’re young, your body is forgiving, but if you ignore it, it can cause a lot of damage internally.” Engaging in physical activity can help reverse or prevent some of this internal damage. For example, walking 10,000 steps a day significantly lowers your risk of heart disease. Studies show that walking 10,000 steps each day burns significant calories and reduces your risk of heart attack by five times.
While 10,000 steps is a laudable goal, it’s essential to combine walking with other forms of exercise, such as strength training or aerobic exercise such as jogging or cycling. These activities not only improve blood circulation, but also help maintain a healthy weight and lower blood pressure.
Take action in your 20s: lifelong investment
One of the biggest misconceptions is that lifestyle changes can last until later in life. Dr. Hiremas reiterates: “These things don’t start in your 30s. They start early in your 20s.” Your body may be resilient when you’re young, but if you ignore healthy habits, you’ll lose track of time. This can lead to serious internal damage over time. A sedentary lifestyle, smoking, and poor dietary choices have a silent effect on the cardiovascular system, and the effects do not become apparent until much later.
To protect your future, it’s important to develop healthy habits in your 20s. Prioritize a balanced diet rich in fruits, vegetables, whole grains, and lean protein. Minimize sugar, salt, and unhealthy fats. Exercise regularly and incorporate physical activity into your daily life. “If you have risk factors such as a sedentary lifestyle, smoking, family history, or an unhealthy lifestyle, see your doctor,” advises Dr. Hiremas.
conclusion
In conclusion, focusing on your lifestyle in your 20s isn’t just about feeling good now. It’s about protecting your heart for the future. As the prevalence of heart disease continues to rise in India, especially among the younger generation, it is important to take proactive steps when it comes to your health. Regular exercise, a balanced diet, and not smoking are essential measures to maintain heart health into later life. Don’t wait until it’s too late, start making changes now.
