Your 20s are often seen as a carefree time, where health issues like heart attacks seem distant. However, the choices you make during this decade can lay the groundwork for either a healthy future or a life filled with chronic diseases, including cardiovascular diseases (CVDs). Ignoring heart health can have serious consequences later on. As Dr Niranjan Hiremath, a renowned cardiologist, aptly states, “These things don’t start in your 30s; they start early on in your 20s and manifest later in your 40s.”
Heart Health in India: A Growing Concern
In India, heart disease is a significant public health concern, and the situation is becoming critical. Dr Hiremath emphasizes, “It is SOS for all of us,” highlighting the urgency of addressing heart health. India is on track to become the diabetes capital of the world, and this alarming rise in diabetes—combined with stress and unhealthy lifestyle choices—significantly contributes to the surge in heart disease.
The importance of focusing on heart health early is magnified by the growing prevalence of lifestyle-related diseases like hypertension and diabetes among younger individuals. Dr Hiremath notes, “For many, health comes last, and we’re not looking up at us. There is no awareness, and if there is, there is denial. So many people in their 30s have high BP and diabetes because of lifestyle.”
Who Is More Prone to Heart Diseases?
Certain risk factors make some individuals more susceptible to heart disease than others. These include a sedentary lifestyle, smoking, poor diet, and family history. However, the increasing incidence of heart disease in young adults is primarily due to lifestyle choices. As Dr Hiremath 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, raising the risk of heart disease in your 40s and 50s.
Dr Hiremath shares a concerning case of a young man in his 30s from Noida: “He came in for a rush check-up with a blood pressure reading of 160/100. He smokes, chews tobacco, is overweight, and has high sugar levels. He’s casual about it, but he has about a 40% risk of having a heart attack in 2-3 years. This is just one example, but there are many more.” Such instances illustrate the lack of awareness and urgency around health among young adults.
The Importance of Exercise and a Healthy Lifestyle
Regular exercise is one of the most crucial elements in preventing heart disease. Dr Hiremath emphasizes, “Your body is forgiving in the early age, but there are a lot of damages going on inside if neglected.” Engaging in physical activity can help reverse or prevent some of this internal damage. For instance, walking 10,000 steps a day can significantly lower your risk of heart disease. Research has shown that walking 10,000 steps can burn a substantial number of calories daily, leading to a five-fold reduction in heart attack risk.
While 10,000 steps is a commendable goal, it’s essential to combine walking with other forms of exercise, such as strength training and cardiovascular activities like jogging or cycling. These activities not only improve blood circulation but also help maintain a healthy weight and lower blood pressure.
Taking Action in Your 20s: A Lifelong Investment
One of the biggest myths is that lifestyle changes can wait until later in life. Dr Hiremath reiterates, “These things don’t start in your 30s; they start early on in your 20s.” Although the body may be resilient in youth, neglecting healthy habits can lead to significant internal damage over time. A sedentary lifestyle, smoking, and poor dietary choices can silently impact your cardiovascular system, with effects that manifest much later.
To safeguard your future, it’s vital to adopt healthy habits in your 20s. Prioritize a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Minimize sugar, salt, and unhealthy fats. Exercise regularly and incorporate physical activity into your daily routine. Dr Hiremath advises, “If you have risk factors such as a sedentary lifestyle, smoking, family history, or an unhealthy lifestyle, go see a doctor.”
Conclusion
In conclusion, focusing on your lifestyle in your 20s is not merely about feeling good now; it’s about protecting your heart for the future. As heart disease rates continue to rise in India, particularly among younger generations, it is crucial to take proactive steps regarding your health. Regular exercise, a balanced diet, and avoiding smoking are essential measures to ensure your heart remains healthy well into your later years. Don’t wait until it’s too late—start making changes now.