Fit & Proper: Keep the heart healthy even if your work hours are erratic

Bhupinder Bhargava (name changed), a 29-year-old information technology professional, was admitted to the emergency ward some months ago with acute pain in the chest, along with heavy breathing and perspiration. After primary medication, he was taken to the cath lab where an angiography was performed. It was found that he had a blockage in one artery. An angioplasty and stenting was immediately done and he was kept under observation for two days. He later told the doctors he had been very stressed because of work. He had feared he would be laid off.
Bhargava had been working overtime and at odd hours to show commitment to his bosses. His sleep patterns and dietary habits suffered due to this and he often felt helpless and angry due to the mental strain and pressure he was experiencing.

I have come across several such cases in my profession. People who work night shifts tend to have a poor diet and less access to wholesome food. They are prone to snacking increasingly at odd hours and have a poor sleep pattern. The common ailments for such people may include an increase in ulcers, indigestion and heartburn, frequent stomach aches, constipation, diarrhoea and loss of appetite. Job rotation (or working in different shifts of the day) makes it hard to develop a daily routine. This adversely affects the body and its functioning and it is the primary reason that causes anxiety, high blood pressure and heart disease in most working adults below the age of 45 nowadays.

Some common ways of combating this rising epidemic include taking care of what and when you eat, your fitness level and a considerate and supportive family.


QUICK TIPS

• Afternoon workers should have their meal in the middle of the day, not in the middle of their work shift. And, night workers should eat lightly throughout the shift and have a moderate breakfast. Complete relaxation is required during meals to allow time for digestion.
• Drink a lot of water and cut down on highly salted foods. Reduce intake of food high in fat, while maintaining regular eating patterns, with well-balanced meals. Eat your recommended balance of vegetables, fruit, lean meat, poultry, fish, dairy products, grains and breads. Avoid any excessive use of antacids, tranquilisers and sleeping pills. Minimise the intake of caffeine and alcohol and avoid fast food.
• It is imperative to make sure your family and friends are aware of and considerate towards your sleep hours and needs. Ensure a comfortable and quiet place to sleep during the day. Air conditioning, telephone answering machine, ear plugs and good blinds could help improve your sleep. It also helps to have adequate time for quiet relaxation before bed, to facilitate better sleep. Try reading, breathing exercises and muscle relaxation techniques.
• Avoid strenuous exercise before sleeping because your body's metabolism will remain elevated for several hours and this makes sleeping difficult.
• Schedule at least one meal a day with the family. This helps to keep the communication channels open and promotes good eating habits.
• Pay close attention to physical fitness. A regular exercise regime helps the body adjust to the negative effects of strenuous work and can also help improve the quality and quantity of sleep.

S K Gupta
Senior consultant, Interventional Cardiology, Indraprastha Apollo Hospitals, New Delhi