But heart surgery is not the end of your treatment plan. In fact, it’s the beginning of a long, healing process in which it is essential that you do the right things and refrain from doing the wrong.

Often, due to lack of awareness about post-operative care, cardiac patients feel insecure and nervous about their health.

It becomes important that they understand their current health and take required steps to maintain it. This is where cardiac rehabilitation comes in.

The aim of cardiac rehabilitation is to help you get back to your normal life after heart surgery such as CABG [coronary artery bypass graft], as soon as possible time and help you prevent cardiac events in the future.

The components of cardiac rehabilitation are:

Physical activity

For about six weeks after surgery, you are advised to avoid exertion. This means no isometric exercises like lifting, pushing or pulling heavy weights or straining when passing stools. The wound is has just begun to heal and is relatively fresh.

Walking is the best exercise to start with. And you must walk on a levelled surface. You can even take up cycling or walking on the tread mill. Choose an exercise you enjoy, to begin with, as you are more likely to stick to the plan.

It is natural to feel tired in the first few weeks, but this will improve with time. Set realistic goals and accept your limitations. For the sake of convenience, divide your walking into two phases.

Start with level one and gradually progress to level two. Always start with a warm up and end with a cool down of five minutes each. And consult your cardiologist before engaging in any physical exercise.

Level 1: This includes walking when engaging in daily activities such shopping for groceries, playing with children and walking around the house. You can do these activities 3 ? 4 times a day. The goal is to walk for a total of 30 minutes.

During this level, it is important to consider the duration of the walk and not the pace. To know if you are walking right for your capacity, do the ‘talk test’. While walking, try talking—you should be able to talk comfortably, without breathing too hard.

Then, try singing—you shouldn’t be able to sing comfortably. Another, more technical way of assessing your workout intensity in level one is to reach 50 per cent – 60 per cent of your maximum heart rate. To calculate your maximum heart rate [MHR] subtract your current age from 220.

Once you are comfortable with this level of activity for 30 minutes, increase your pace gradually.

Level 2: Move to this level only after 3 ? 5 weeks of doing level one comfortably. Aim to reach your target heart rate to 60 ? 75 per cent of maximum heart rate.

Initially, start with 10 minutes of level two and then drop the pace back to level one for the remaining 20 minutes. It is important to gradually switch from level one to level two.

Start with three days a week in the beginning. Add extra days only when you feel comfortable performing three days without ill-effects.

Pay attention to your body’s reaction while walking and if you feel chest pain or discomfort, take it seriously. Slow down or stop exercising immediately and seek emergency medical advice. Avoid exertion soon after meals or bathing.

Diet and nutrition

Following a healthy diet helps keep your risk factors [hypertension, diabetes mellitus, and elevated cholesterol] in control. A heart patient’s diet should comprise:

Variety: Have foods from all major groups like whole grains, vegetables, fruits, low-fat dairy products, white/lean meat and legumes.

High-fibre foods: Eat more fibre-rich foods such as oats, vegetables and fruits like pear, oranges, sweet lime, apple and apricots.

Low-cholesterol foods: Choose foods that have more unsaturated fats [olive oil, soybean oil, safflower oil, almonds, walnuts] and avoid eating foods that are high in saturated fats [butter ,whole milk, cheese, ice-cream] and trans fats [cakes, cookies, animal products]. Prefer low-fat cooking methods like boiling, baking, roasting to high-fat cooking methods such as frying.

Less salt: Have less than 2.5g of sodium or less than 1tsp of salt per day. For this reason, stay away from foods that have more salt such as ready-to-eat or packaged foods.

Other lifestyle changes

Weather: Limit your exposure to environmental stressors such as extreme cold, heat and humidity.

Weight lifting: During the first six weeks after surgery [or till your surgeon recommends], avoid lifting heavy weights. Always exhale when you exert [lift weight]. Don’t hold your breath or strain during a lift.

Smoking/alcohol: Habits such as these are what lead you to surgery; give them up.

Wound care: Wear a chest support [belt] and stockings till six weeks. Remove the stockings at night.

You can resume other activities such as driving and sexual activity after six weeks. Take as much rest as you can after surgery, it helps heal faster.

Emotional support

Having to undergo an open heart surgery is a challenge not just for the patient, but also for family members.

Stress and depression are common during this phase for all involved. The cause of stress is multi-factorial. Uncertainty about the future course of health, financial setback incurred due to high expenses of surgery and recuperating during convalescence period are some of them.

Stress delays healing and affects the predisposing factors [blood sugar, blood pressure] of heart disease. Strong social support is a must to protect you from the negative effects of depression.

• Be well-informed and do not hesitate to ask questions to you cardiologist.
• Share your fears and anxieties with friends and family.
• Be happy that you are alive and think positive.
• Plan your day and keep yourself busy [without feeling stressed].

Remember, recovery takes time. In spite of taking all precautions, if you still feel low, seek professional help.

Medical follow up

Adhere to the check up schedule and take medicines regularly. Failure to do so spells disaster. Normally, the first comprehensive check-up is done three months post surgery, and then after every six months [earlier in case of ill health].

Self-monitoring

Self-monitoring is important. It helps maintain health and prevent unfavourable events in the future. Wound care, blood sugar, blood pressure, pulse rate and weight are some of the parameters to be monitored.

Life after a major heart surgery need not be viewed as if it’s all over. Take heart, and celebrate this new lease of life… a healthier life.

The post After a heart surgery appeared first on Complete Wellbeing.

Vision problems

Generally, when we use a laptop, the distance between the laptop screen and our eyes is little. This increases our chances of developing Computer Vision Syndrome [CVS].

CVS is characterised by eye strain, blurred vision, dry eyes and head ache. Staring at the laptop screen for long decreases the blink rate. It can also lead to refractory errors especially nearsightedness [myopia], which can develop into glaucoma if precautions are not taken.

How to prevent it…

• Get your eyes checked at least once a year.
• Avoid excessive bright lights both artificial light [fluorescent tubes] and natural light.
• Place the laptop screen in such a way that windows are to the sides, not in front or behind the screen.
• Maintain a distance of 20 – 30 inches [length of an arm] between the eyes and the laptop.
• Use a font size of 12 – 14.
• Install an anti-glare screen to minimise the glare.
• Match the brightness and the contrast of the screen to that of the ambient light.
• Practise the 20/20/20 rule—every 20 minutes, turn your eyes away from the laptop and focus on an object about 20ft away for about 20 seconds.
• Prevent your eyes from getting dry by avoiding sitting directly under a fan. Keep the eyes moist by blinking often and splashing water on the eyes or lubricating them with moisturising eye drops.
• Take frequent breaks; they are a must as the breaks allow the muscles to relax and avoid eye strain.
• Exercise your eyes. Hold a pencil in front of you about an arm away and focus on the tip. Now, bring the pencil towards your eye, slowly. When it comes close enough for you to see double, do it all over again.

Spine issues

Although a laptop is convenient because of its portability, it has poor ergonomic features [minimum distance between the screen and the keyboard]. If kept on the lap, it increases the tendency to bend the neck forward and hunch the back, leading to tension in the neck going further down the spine.

Back, neck and shoulder pain are the commonest problems associated with using the laptop at a stretch. These problems can worsen with time, leading to more severe spinal problems like spondylitis, herniated disc or disc rupture.

How to prevent it…

• Pay attention to your posture when you are using the laptop. If you are using it for a short time, sit in a comfortable chair and angle the laptop screen such a way that there is minimum neck deviation. If you are using it for a long time, place the laptop on a desk in a way that will allow you to view the screen without bending your neck.
• Try to maintain the angle between the arm and forearm at 90 degrees. If the angle is less, raise the seat or adjust it.
• Avoid using touch pads and use a separate mouse and when using it, keep the arm and elbow close to the body.
• Use an adjustable chair that provides lumbar [lower back] support and helps in maintaining an erect sitting posture. Raise the level of the laptop by using a laptop stand or thick book, as most back problems are caused due to slouching.
• Ensure that your spine and thighs are at 90 degrees.
• Keep your feet firmly on the floor or use a foot rest. The idea is to keep the thighs parallel to the floor.
• Stand up, walk around, and do a few stretching exercises every once in a while.
• If you have to lug your laptop around, use a laptop bag with padded shoulder straps and alternate the shoulders after few minutes. If the laptop weighs over 10 lbs [4.5 kg], consider using a carrier bag with rolls.
• Elevate the rear end of the laptop so that the key board is inclined and the forearm is parallel to the floor.

Finger and wrist trouble

The cramped design of the keyboard often does not provide enough space for moving fingers, which leads to early fatigue and strain. The condition worsens due to the position of the wrist while typing and while using the touchpad.

This can further compress the nerves and blood vessels leading to pain and swelling in the wrist and fingers known as Compartment Syndrome. Excessive repeated movements of the fingers required for typing stresses the small joints leading to Repeated Stress Syndrome.

How to prevent it…

• Exercise your fingers every 15 – 20 minutes. Take a ball that comfortably fits in your palm and keep squeezing it. This allows continuous blood flow and also strengthens the wrist and finger muscles.
• While typing and using a mouse, support your wrist with a pad or a pillow to reduce the pressure on the wrist and avoid injury.
• Avoid excessive usage of touch pads and prefer mouse.
• Use a portable USB keyboard as it gives your fingers ample space to move.
• Keep fingers flat while typing.
• Use laptops for short period of time and take frequent breaks to give your hands some rest.

Radiation repercussions

Laptops release heat from the bottom and if kept on the lap for long can decrease the sperm count of a man due to the heat produced.

Continuous and long-term usage is found to cause DNA damage due to release of Extremely Low Frequency [ELF] radiation. The radiation is also known to cause some foetal damage.

How to prevent it…

• Avoid keeping the laptop on the lap.
• If you are pregnant, avoid keeping laptop near the abdomen to avoid foetal defects.
• Don’t charge the laptop batteries when not in use, as over charged batteries may emit some radiation.
• Consume foods rich in vitamin A and C. They help combat the harmful effects of laptop radiation as they are rich in antioxidants.
• Use screen radiant filter plates to prevent the harmful effects of screen radiation.

Effect on skin

When a laptop is kept on the bare lap for long, it raises the temperature of the groin area above 50 degree celsius. The long term exposure to heat may lead to redness, soreness or lesions. If unattended, it can lead to darkening of the skin called as Toasted Skin Syndrome.

How to prevent it…

• Keep the laptop on a desk and not on the lap.
• Use a portable laptop knee tray, which cushions your skin from the heat.

Mental health problems

The portability of laptop means that it remains hooked to you even if you don’t wish to. This has caused increased stress, depression, dependence and insomnia among regular users.

Subconsciously you are also worried about the safety of your prized possession and its theft means both mental and financial stress.

How to prevent it…

• Avoid carrying your laptops everywhere you go.
• Give the laptop a break. Don’t use the laptop if you don’t have urgent work, especially when you are home. Having kids in your lap is more satisfying than having the laptop. So spend time with your family.

Laptops have become a necessary evil. Use them judiciously with full awareness of the risks they bring along.

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What Are Warning Signs of Stress

Signs of stress can broadly be classified into four groups:

Physical signs

• Backache, muscle cramps.
• Rise in blood pressure, which leads to burning sensation in eyes, throbbing, headache or palpitation.
• Gastric symptoms like acidity, abdominal cramps, diarrhea or constipation.
• Skin problems like rash, acne and flaring of allergies.
• Some people may also experience anxiety burning sensation when stress or anxiety strongly activates the body’s fight-or-flight response.

Emotional signs

• Anxiety, or a feeling that something is wrong even in situations where there is no real cause for concern.
• Frequent feelings of depression instead of sadness or disappointment when things don’t go your way.

Behavioral signs

• Nervous habits like nail biting or hair pulling.
• Frequent temper flare-ups or crying episodes.
• Unusually long spells of sleep or lack of it.
• Excessive eating or hardly eating anything.

Cognitive signs

• Forgetting small things in everyday life—it may mean you are preoccupied with something else that is bothering you.
• Inability to concentrate and irrational judgement.

Tips for Managing Stress

Over a period of time, most of us start believing that nothing can be done about our stress levels. Slowly but steadily, it creeps into your life and by the time you realize it, corrective steps become more difficult. Therefore, it becomes imperative to first accept that you are stressed. Next is to take charge of situation so that you are able to control your life.

The aim of stress management is to achieve a balance in life so that you have adequate time for work, relationships and yourself. There are two ways to manage stress:

Short-term Relief

These are ways that primarily intended to improve physical manifestations. These include taking a pain killer for headache. Sometimes these can be as easy as going out for a movie or stopping what you’re doing and taking a few deep, relaxing breaths. Just getting away for a few minutes can be calming and help you relax.

Long-term Measures

Long-term Relief from stress is important. Here’s how to go about finding it:

1. Identify the Cause

Most of us tend to believe that there are many factors, which are interwoven and complex that cause stress. But first identify the one big source that may be initiating the cascade. For example, you may not be getting along well with your boss. And if you take it home, your relations at home may get unnecessarily spoiled and soon the situation may spiral out of control. Dusting your office worries before entering home can solve this problem.

Prepare a diary to help identify the regular stressors in your life. As you keep a daily log, you will begin to see patterns and common themes to be acted upon.

2. Find Out What Can Be Changed

Obviously, this does not mean that you change your job or home if you feel stressed out at these places. It rather means limiting contact with events/people you feel are giving you stress. For instance, if traffic stresses you out, hire a driver or take a less congested route even if it is longer. This will make you feel better.

3. Re-examine Your Priorities and Expectations

A common source of stress is often unrealistic expectations from yourself and from others. When expectations are realistic, life feels more predictable and more manageable. Forgive yourself when you can’t meet those standards.

4. Organize Yourself

Overwork and fatigue are the most common causes of stress. Free yourself from negative thoughts and you will automatically feel happier and content. Manage your time well by delegate responsibilities and asking for help when you need it.

5. Accept the Things You Can’t Change

Accept that sometimes there are situations that are out of your control. If you are an introvert, vent your feelings either through crying, laughing or by sharing your problem with a trusted friend. Bottling up emotions will cause more stress.

6. Learn to Relax

Given below are some ways you can relax:

• Relaxation. Set aside at least 10 – 20 minutes a day for your relaxation practice. It can be done slowly by breathing in through your nose and breathing out through your mouth, pushing out air as much as you can.
• Meditation. Sit up with your spine straight, try to focus at one point or repeat a word throughout the session. Combination of meditation and relaxation works well.
• Progressive muscle relaxation [PMR]. It is a technique, which involves alternately tensing [10 sec] and relaxing [20 sec] various muscles of the body. It can be done either sitting or lying down, with eyes closed.
• Imagination. Try to imagine the happy times you have spent or a favorite spot you have visited and feel the stress move out of your body.
• Yoga. This is an excellent stress relief technique. It involves a series of slow steady movements and gentle stretching combined with deep breathing.
• Massage or aromatherapy: Both these activities can help ease the stress:
  • a. Move your scalp back and forth slightly by making circles with your fingertips for 15 – 20 seconds
  • b. Put slight pressure on your eyebrows near the nose for few seconds and then release.
  • c. A good fragrance around you will boost your mood and relieve stress.

7. Adopt a Healthy Lifestyle

Unfortunately, many people try to reduce stress by smoking, drinking, gambling or overeating; they provide temporary relief but in the long run, negatively affect health. Instead:

• Exercise regularly for at least 30 minutes, three times per week
• Keep your body well-nourished
• Get good sleep for 6 – 7 hours a day
• Reduce your caffeine, sugar or alcohol intake

Finally, try to accept the fact that well-handled stressful situations make you stronger. They provide opportunities for personal growth. Try to figure out how a small stressor that’s troubling you can, in fact, be beneficial in the long run. Then, you will actually learn to enjoy such challenges.

Conclusion

Stress is an unavoidable part of life, but it doesn’t have to control it. By recognizing the warning signs early and taking deliberate steps you can manage stress before it manages you. Remember, the goal isn’t to eliminate stress entirely, but to build the resilience to handle it well. Small, consistent efforts can make a lasting difference to both your mental and physical wellbeing.

The post Warning Signs of Stress appeared first on Complete Wellbeing.