Heart and active recreation season – healthy, gradually and with joy / day

« In order to maintain good health, including a strong heart – and prevent the risks of disease, prevention plays a very important role, » emphasizes Ieva Virza, a pharmacist at the Moon Pharmacy. The basics of prevention are known – regular physical activity, stress reduction, smoking refusal, a balanced diet and knowledge of your health.

Don’t have to start with a marathon

There is no need to start with the marathon in both the literal and transmitted sense, thinking about different physical activities. Various hiking, races, marathons and other active recreational activities are becoming increasingly popular in Latvia. For many, this is the first experience in sports after a long break or even without prior physical activity. « The desire of people to participate is understandable, but in the first year, the marathon could be enough for three, five, six kilometers, rather than applying for a half marathon right away. The month before the month before, one should start training for such races, but in fact, it should start doing much faster, » recalls Arthur Kraucis, VCA Aura Aura Physical and Rehabilitation Medicine.

Checks before the active season

Physical activity is allies of the heart, but only if they are prudent. « At any age, it is worth visiting a rehabilitation medical doctor for your health before starting sports, measuring your pulse, measuring your blood pressure,” recommends Arthur Krais.

This is especially important for those who have not done any physical activity in the winter season, as well as in people with chronic illnesses, especially with cardiovascular. It would be desirable to visit a cardiologist for such people for safety. If you do not have the opportunity to go to a specialist, you should consult a family doctor, listen to the recommendations of what and how much, what intensity you could physically do. Often, when sports are started rapidly and at high intensity, people not only hurt themselves, but also worsen their health for a longer period of time.

Gradually and with joy

The warm season is the perfect time to restore movement. « Anyone can start walking, gradually extending their daily route and walking intensity. 5,000 to 10,000 steps a day is the optimal amount of those who have moved little in the winter, » says the doctor.

He also recommends interval running as a good way to train your heart: « One minute goes, runs the other … If running starts, it is better to continue it regularly – for example, every other, but not every day. Its body tired, does not be able to regenerate, weakens the immune system – health can worsen,

Heart nutrition and minerals

When bringing sports into your daily routine, it is also important to take care of your diet. « The main nutrients that are useful for the prevention of heart health are Omega-3, Omega-6, Omega-9 fatty acids, vitamin D3, group B vitamins, as well as magnesium and potassium, » notes the pharmacist Ieva Virza.

The main ingredient in blood plasma is water, so drinking has a simple but fundamental role in the cardiac and circulatory system. If you use water too little, the volume of blood reduces, causing the heart to work more intensively to supply the body with oxygen and nutrients. During increased physical activity, the body sweats and loses electrolytes. It can cause a variety of symptoms – such as muscle cramps, heart rhythm disorders, dizziness. Pharmacies are also available in soluble electrolyte tablets, which are convenient to take it with you while sports. According to experts, muscle cramps can also be a magnesium deficiency signal. However, it is important to consult a doctor or pharmacist before taking any dietary supplements.

Healthy Choices – A strong heart

« Neither the intake of vitamins and minerals, nor blood pressure measurement and regular cholesterol control is not the ideal recipe for heart health, » warns the pharmacist. « You should always remember the use of a healthy diet, abandonment of harmful habits, body weight control and movements. The heart will be grateful and will sound in a wonderful rhythm for many decades, » Ieva Virza, a pharmacist at the Moon Pharmacy « calls for a special attention to heart health.