How to check heart health yourself
Symptoms of heart related problems should be known. If you experience symptoms, you should definitely consult a specialist doctor. However, some heart matters can be known through home remedies as well. Not even a machine is needed, all that is needed is some time and some knowledge of mathematics. Here are two easy ways to measure heart health at home without equipment.
According to a research paper of the European Society of Cardiology, how long it takes to climb 4 flights of stairs can give you an idea of your heart health. If climbing four flights of stairs takes more than a minute and a half, heart health should be a serious consideration. In this case, it is better to take a doctor's appointment.
Pulse test
Heart rate, also known as pulse, is the primary test to understand heart health. You can measure heart rate at home without a device. The heart beats faster during physical exertion or mental stress (maximum heart rate) and the heart beats slower during rest or sleep (resting heart rate). Both these types of heart rate can be measured at home.
There are places on the body where you can feel your pulse. An easily measurable place is the wrist. Place the index and middle fingers on the wrist and count the number of heartbeats for 15 seconds. Multiply this number by four to get heart rate per minute.
Resting heart rate: The best time to measure resting heart rate is in the morning - when you wake up and when you are in bed. Research shows that high resting heart rate reduces physical fitness, increases blood pressure and increases the risk of heart attack and death. A normal healthy adult heart rate range is 60 to 100 beats per minute.
Here the age-wise resting heart rate range i.e. safe heart rate range at rest is mentioned-
20 years 100-170 bpm
30 years 95-162 bpm
40 years 90-153 bpm
50 years 85-145 bpm
60 years 80-136 bpm
70 years 75-128 bpm
Maximum heart rate: You can measure heart rate during exercise to get an idea of how fast the heart beats during overexertion and how close it is to maximum heart rate. Take short breaks between exercises to measure heart rate during exercise. You can use a heart rate monitor or a fitness tracker to get the most accurate results.
A low heart rate during overexertion is not a good sign. Subtract your age from 220 to find your maximum heart rate. Suppose you are 40, then your maximum heart rate will be 220-40 = 180 bpm.
According to the US Centers for Disease Control and Prevention, 64 percent to 75 percent of maximum heart rate should be achieved during moderate exercise. On the other hand, 77 percent to 93 percent of maximum heart rate should be achieved during heavy exercise.
The maximum heart rate will tell you how much physical capacity you have. According to the Harvard Health report, the higher the physical capacity, the lower the risk of death from heart attack.
A few words about heart checkup
Are you forty? At present, heart disease or heart disease can settle in the human body from forty years or earlier. And if you are suffering from high blood pressure or hypertensive or suffering from diabetes or if any of your close relatives such as parents, siblings are suffering from heart disease or if you are used to consuming addictive foods such as consuming tobacco , are used to drinking alcohol and taking any other addictive substance but at this age you are at risk of heart disease or heart disease. In this case, you should have a heart checkup at least once a year. As a result of this kind of checkup, if you have a heart problem, it will be detected at an early stage. As a result, you can avoid complications and live a healthy life by treating heart disease with caution and minimal treatment.
An idea of what tests are usually done to check up the heart can be given. However, an individual may not need all types of tests. If you are not suffering from any symptoms of heart disease or are in normal condition. But for you ECG, echo-cardiogram, blood sugar and blood fat content (lipid profile) these tests will be considered sufficient. And if you are experiencing symptoms of heart disease such as chest tightness during exertion, palpitations, shortness of breath, chest pain or shortness of breath with little exertion and rest, all these symptoms will go away. However, you will need another test called ETT or TMT along with the above mentioned test, but the ETT must be approved by a heart specialist. In addition to these, you may need to do Holter monitoring and CT angiogram as per the advice of the heart specialist and besides this, as per the advice of the doctor, uric acid, creatinine, thyroid hormone, liver function test may be required in the case of ultra-sonogram. All the tests mentioned above are non-invasive or non-invasive and do not require hospitalization.
At Conventional tests like radiogram and EP study require hospitalization and are performed through incisional or non-operative procedures, so these two tests carry some risk. Sometimes there is a risk of death. Heart rate can be seen through ECG, heart rhythm can be understood, heart block problem can also be detected if it is clearly present. It can also be diagnosed if the heart rate is too low or too high. If someone is having a heart attack, it can be understood through ECG. However, it should be remembered that if the ECG is normal or good, it cannot be said that your heart is healthy. If you have had a heart attack in the past, it may show up on an ECG. But it is not possible to say exactly when or how long ago it happened.
An echo cardiogram provides an image of the heart and observes the heart's movements, allowing measurements of different parts of the heart and detecting many types of anomalies by looking at the motion. It also shows if there are any abnormal holes in the heart. The position of the heart valves can be determined and the direction of blood flow inside the heart can be determined.
ETT can be used to determine if there is any reduction or deficiency in blood supply to the heart.
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