Introduction
Cardiovascular Disease (CVD) refers to a range of conditions affecting the heart and blood vessels. It remains one of the leading causes of death and disability worldwide, but the encouraging news is that many cases can be prevented through lifestyle changes. For seafarers, maintaining heart health is critical not only for personal well-being but also for ensuring safe operations at sea. This blog delves into understanding CVD, its risk factors, and practical steps seafarers can take to promote cardiovascular health.
The heart is a remarkable muscle, roughly the size of your fist, responsible for pumping blood throughout the body. It beats about 70 times per minute, circulating oxygen-rich blood to vital organs via a complex network of arteries and veins. This essential process, known as circulation, allows the body to function optimally.
When fatty deposits accumulate within the arteries, it leads to the narrowing and hardening of these vessels—a condition known as atherosclerosis. This buildup not only affects the heart but can also impact blood flow to the brain, kidneys, and eyes, increasing the risk of serious health issues.
There are several types of CVD, but the most common include:
This condition occurs when the flow of oxygen-rich blood to the heart muscle is blocked or reduced, leading to increased strain on the heart. Symptoms can include chest pains, heart attacks, and heart failure.
A stroke happens when the blood supply to part of the brain is interrupted, either temporarily or permanently. This disruption can cause brain damage and, in severe cases, death.
This disease involves blockages in the arteries that supply blood to the arms and legs. It can cause pain, numbness, weakness, and open sores on the extremities.
These diseases affect the aorta—the body’s largest blood vessel. A weakened or bulging aorta (an aneurysm) can lead to life-threatening bleeding if it ruptures.
Hypertension, or high blood pressure, is one of the most significant risk factors for CVD. While some pressure in blood vessels is necessary to circulate blood, excessive pressure can strain the heart and arteries, leading to severe complications.
High blood pressure affects more than 1 in 4 adults globally. Regular blood pressure checks are crucial; ideally, all adults should have their blood pressure monitored at least annually. Blood pressure readings are given in millimeters of mercury (mmHg) and consist of two figures:
Systolic Pressure: The pressure in your blood vessels when your heart beats.
Diastolic Pressure: The pressure in your blood vessels when your heart is resting between beats.
For example, a reading of 140/90 mmHg indicates high blood pressure, while readings below 120/80 mmHg are considered ideal.
Understanding the risk factors associated with CVD can empower seafarers to make informed lifestyle choices. Some common risk factors include:
Age: Risk increases with age, particularly for those over 55.
Weight: Being overweight adds strain to the heart.
Family History: A family history of CVD increases individual risk.
Diabetes: This condition can damage blood vessels over time.
Diet: High salt intake, lack of fruits and vegetables, and a poor diet can elevate risk.
Physical Inactivity: A sedentary lifestyle contributes to heart disease.
Alcohol and Caffeine: Excessive consumption of alcohol and caffeine can raise blood pressure.
Smoking: Tobacco use significantly increases the risk of CVD.
If you identify with any of the risk factors listed above, consider making positive lifestyle changes to lower your risk of CVD. Regular blood pressure checks, ideally once a year, are also recommended.
Reduce Salt Intake Excessive salt can raise blood pressure, so aim to consume less than 5g (approximately a teaspoon) daily. Many processed foods contain hidden salts, so always check labels and avoid adding salt to meals without tasting first.
Emphasize a Low-Fat, High-Fiber Diet A diet rich in whole grains, fruits, and vegetables supports heart health. Aim for at least five servings of fruits and vegetables daily.
Moderate Alcohol Consumption Limiting alcohol intake can significantly reduce the risk of CVD. The UK recommends not exceeding 14 units per week, spread over three days or more.
Maintain a Healthy Weight Carrying excess weight forces the heart to work harder. Losing even a small amount of weight can significantly lower blood pressure and improve overall health.
Staying active is crucial for cardiovascular health. Regular exercise helps maintain a healthy weight and keeps the heart and blood vessels in good condition.
Seafarers should aim for at least 150 minutes of moderate-intensity aerobic activity weekly—this can include cycling, brisk walking, or any other activity that increases heart rate. Even small spaces can accommodate exercise routines, and many online resources can guide effective home workouts.
Smoking is a leading cause of CVD, causing damage and narrowing of blood vessels. If you smoke, quitting can dramatically improve your cardiovascular health.
Caffeine may also contribute to elevated blood pressure. Limiting coffee, tea, and other caffeinated beverages to no more than four cups daily can help mitigate risks.
To reduce the risk of CVD, seafarers should:
Eat a balanced, healthy diet.
Maintain a healthy weight.
Engage in regular physical activity.
Limit alcohol consumption.
Quit smoking if applicable.
Additionally, managing existing health conditions, such as diabetes, and finding effective stress reduction techniques are vital for overall heart health.
Prehypertension represents the stage between normal and high blood pressure, with systolic readings between 120-139 mmHg and diastolic readings between 80-89 mmHg. While not classified as a disease, prehypertension signals potential future health issues.
Research shows that those with prehypertension are 19% more likely to develop hypertension over a four-year period. The good news is that early intervention through lifestyle changes can prevent progression to hypertension.
Effective management of prehypertension includes:
Dietary Modifications: Reducing sodium intake to 1500mg/day, avoiding processed foods, and increasing the consumption of fruits and vegetables.
Regular Exercise: Aim for at least 30 minutes of moderate exercise five days a week.
Weight Loss: Losing weight, if overweight, can greatly improve blood pressure.
Stress Management: Techniques such as mindfulness and relaxation exercises can lower stress levels.
Limit Alcohol Intake: Aim for a maximum of two drinks a day for men and one for women.
By adopting these lifestyle changes, seafarers can effectively lower their blood pressure and reduce the risk of heart attacks, strokes, and kidney disease.
CVD poses a significant threat to seafarers, but with proper awareness and proactive measures, its impact can be significantly reduced. By prioritizing cardiovascular health through diet, exercise, and lifestyle changes, seafarers can protect not only their health but also their ability to perform effectively on the job.
Regular check-ups, awareness of risk factors, and commitment to a healthy lifestyle will pave the way for a healthier future on the seas. Remember, small changes can lead to significant improvements in heart health—start today for a better tomorrow!
