Yu want fɔ de sef frɔm at sik? Kam on, mek wi tok abaut dis!

Yu kin tink se at sik na tin wae wi nɔr kin ebul fɔ avɔyd. Bɔt di tru tin na dat, bɔku tɛm wi kin mek i nɔ apin, ɔ at ɔl wi kin delay fɔ mek i go bifo. Bɔrku difrɛn kayn hat sik de, ɔl dis kin afɛkt aw yu at de wok ɛn aw i de mek yu at. Di at sik wae wi kin yɛri bɔt ɛn si na korona at sik ( CAD ) .

If yu gɛt CAD, dat min se fat we dɛn kɔl plek dɔn bɔku na di korona at, we de kɛr blɔd we gɛt ɔksijɛn go na yu at. Tink bɔt am lɛk wata paip we dɔn lɔk, we de mek wata nɔ flɔ. We di blɔd nɔ de flɔ, di at nɔ kin gɛt di ɔksijɛn we i nid. Na da tɛm de sayn dɛm lɛk chɛst pen , lɛk stebul angina, kin bigin fɔ apia. If dis sik wɔs, i kin ivin mek pɔsin gɛt at atak .

Infakt, i nɔ kin izi fɔ stɔp di fat we de gɛda na dɛn vein dɛn ya kpatakpata. Bɔku tɛm, dɛn tin ya kin bigin we wi yɔŋ, sɔntɛm ivin we wi yɔŋ. Bɔt wi kin slo dis prɔses, dat min se wi kin kɔntrol dis akumulɛshɔn. Dɔn wi kin mek kɔmplikeshɔn nɔ apin, ɔ at ɔl wi kin delay dɛn fɔ lɔng tɛm.

So, aw wi go protɛkt wisɛf frɔm dɛn at sik ya?

Bɔku tin dɛn de we wi kin du fɔ protɛkt wisɛf frɔm at sik. Sɔm pan dɛn na abit dɛn we yu nid fɔ put insay yu layf ɛvride. Sɔntɛnde, dɛn kin nid mɛrɛsin bak. Dis dɔŋ ya na sɔm chenj dɛn na yu layf wae kin ɛp yu fɔ mek yu nɔr gɛt at sik ɔr delay.

1. Fɔ tru, yu fɔ de fa frɔm smok, vaping, ɛn ɔda tin dɛn we dɛn kin yuz fɔ smok.

Yuz tabak na di wangren impɔtant tin wae yu kin avɔyd fɔ gɛt at sik ɛn strok. I nɔ izi fɔ lɛf fɔ du am. Bɔt na wan pan di impɔtant tin dɛn we yu kin du fɔ protɛkt yu at ɛn blɔd vesel dɛn. If yu de yuz tin dɛn we yu de yuz fɔ smok, mek shɔ se yu tɔk to yu dɔktɔ bɔt aw fɔ lɛf fɔ smok.

Wetin mek dis rili impɔtant? Tink bɔt dis: Pɔsin we de smok kin gɛt at atak pas tu tɛm pas pɔsin we nɔ de smok. Smok na di big tin bak we kin mek pɔsin day wantɛm wantɛm na in at. Ivin if yu smok wan ɔ tu sigrɛt ɛvride, yu risk fɔ gɛt at atak ɛn strok kin rili bɔku. Ivin if yu nɔ de smok, yu kin stil de pan denja fɔ smok we ɔda pɔsin de smok.

2. Limit fɔ drink rɔm

If yu de drink rɔm, tray fɔ nɔ drink rɔm as yu ebul.

Wetin mek dis impɔtant? If yu drink bɔku rɔm, dat kin mek yu gɛt difrɛn prɔblɛm dɛn wit yu at ɛn yu blɔd vesel. Fɔ ɛgzampul:

• di at bit we nɔ de ɔltɛm `(Atrial fibrillation)`
• At we nɔ de wok fayn
• Di ay blɔd prɛshɔn
• Strok

3. Adopt it we go mek yu at pwɛl

Yu go nid fɔ mek sɔm chenj dɛn na di it we yu de it. Yu kin aks fɔ ɛp frɔm dɔktɔ/daytishan fɔ dis. Dɔn yu go no us chenj yu go mek kwik kwik wan.

Na sɔm advays dɛn fɔ it tin dɛn we go ɛp yu at:

Ad mɔ pan dɛn tin ya to yu it:

• Fɔd dɛn we gɛt bɔku omega-3 fat asid (dɛn tin ya na gud fat). Ɛgzampul dɛn: fish we gɛt ɔyl, salmɔn, flaks sid, amɔnd, walnut.
• Fresh frut ɛn vɛjitebul dɛn. Dɛn tin ya de gi yu bɔku tin dɛn we de mek yu gɛt tin fɔ it. Dɛn gɛt bɔku fayba bak we kin sɔlv, we kin mek pɔsin nɔ gɛt at sik .
• Fɔ ɛgzampul, gud ɔyl dɛn (ɛkstra vayjin ɔliv ɔyl) . Bɔt we yu de yuz dɛn fɔ kuk, fɔ frɛy, ɔ fɔ stir, yuz dɛn we smɔl.
• Ɔl di grens dɛn . Ɛgzampul dɛn: bran bred, brawn rays.

Ridyus ɔ pul dɛn tin ya kɔmɔt kpatakpata:

• Fɔd dɛn we dɛn dɔn prosɛs (lɛk it dɛn we dɛn dɔn pak bifo tɛm) ɛn fast fud dɛn. Bɔku tɛm, dɛn it ya kin gɛt bɔku sɛtyuret fat , trans fat, ɛn sɔdiɔm (sɔl). Dɔn bak, kɔt bak pan rɛd mit. It smɔl smɔl chukchuk ɔ fish insted.
• Rimov di sɔl na di tebul. Nɔ ad sɔl we yu de kuk. Pik prɔdak dɛn we nɔ gɛt bɔku sodium.
• Bɔku it dɛn we dɛn rayt se nɔ gɛt fat kin tan lɛk se dɛn gɛt fayn fayn tin dɛn fɔ it, bɔt dɛn kin gɛt bɔku shuga. Rid di lɛbl gud gud wan ɛn pik dɛzat we nɔ gɛt bɔku shuga ɔ fresh frut.
• Ɔyl dɛn we nɔ gɛt bɔku tin fɔ it, lɛk pam ɔyl, gɛt bɔku sɛtyuret fat, we nɔ fayn fɔ yu wɛlbɔdi.I kin mek di LDL kɔlɔstrel lɛvɛl go ɔp. Ɔyl dɛn we gɛt haydrojɛn, we de insay sɔm majarin ɛn shɔtin dɛn, dɛnsɛf nɔ fayn.

Wetin mek i rili impɔtant fɔ it dɛn it ya? Fɔ it tin dɛn we go ɛp yu at, de gi yu di tin dɛn we yu at nid. If yu it fayn, dat de mek yu nɔ gɛt bɛtɛ tin dɛn we de mek yu blɔd prɛshɔn go ɔp ɛn we de mek yu at dɛn at. Wan it we dɛn dɔn pruv se i gɛt bɛnifit na di it we dɛn kin it na di Mɛditarenian .

4. Lכs yu tכtal kכlestכl, LDL (bad) kכlestכl, εn triglisεrayd lεvεl.

Lipid panɛl na tɛst we de mɛzhɔ di kayn fat dɛn we de na yu blɔd, dat na di kɔlɔstrel ɛn triglisɛrɛyd. in jεnarכl, tray fכ kip yu lipid panεl risכlt insay dεn rεnj dεm ya:

• Tכtal kכlestכl: I nכ pas 200 mg/dL.
• LDL kɔlɔstrel: I nɔ rich 70 mg/dL if yu gɛt sik we de ambɔg yu at ɛn blɔd.
• LDL kɔlɔstrel: I nɔ rich 100 mg/dL if yu gɛt ay risk fɔ gɛt sik dɛn we de mek yu at ɛn blɔd.
• LDL kɔlɔstrel: I nɔ rich 130 mg/dL fɔ ɔlman.
• Triglisɛrɛyd: I nɔ rich 150 mg/dL.

Tɔk to yu dɔktɔ bɔt wetin dɛn nɔmba ya min ɛn if dɛn nɔr de na wɛl bɔdi, tɔk bɔt wetin yu kin du fɔ mek dɛn bɛtɛ.

Wetin mek dis impɔtant? LDL kɔlɔstrel “bad” bikɔs i de mek di fat we de na yu at dɛn bɔku (atherosclerosis). Apat frɔm dat, sayɛnsman dɛn dɔn si se we di tɔtal kɔlɔstrel ɛn triglisrayd lɛvɛl go ɔp, dat kin mek bak pɔsin gɛt at sik.

5. Inkris yu HDL (gud) kכlestכl lεvεl

We yu de tɔk bɔt HDL kɔlɔstrel, tray fɔ kip am na dɛn lɛvul ya:

• Fɔ man dɛn: At le 45 mg/dL.
• Fɔ uman dɛn: At le 55 mg/dL.
• Fɔ ɔl big pipul, di bɛst protɛkshɔn agens at sik na pas 60 mg/dL.

Wetin mek dis impɔtant? HDL kɔlɔstrel na di “gud” kɔlɔstrel. I de ɛp fɔ pul di bad bad LDL kɔlɔstrel we pasmak na yu bɔdi. If yu HDL lɛvɛl bɔku, i kin protɛkt yu frɔm at sik. If yu lɛvɛl dɛn smɔl, yu risk kin bɔku.

6. Kɔntrol di Ay Blɔd Prɛshɔn

Tray fɔ kip yu blɔd prɛshɔn na ɔ dɔŋ 120/80 mmHg. Bɔt yu dɔktɔ kin ajɔst dis gol bay yu ej ɛn ɔda sik dɛn we yu gɛt.

Du dɛn tin ya fɔ kɔntrol yu blɔd prɛshɔn:

• It di it we nɔ gɛt bɔku sodium.
• Mek yu gɛt wɛlbɔdi wet we go fayn fɔ yu.
• Limit fɔ drink rɔm.
• If di dɔktɔ tɛl yu fɔ tek am, tek di mɛrɛsin di rayt we.

Wetin mek dis impɔtant?Blɔd prɛshɔn na di prɛshɔn we yu blɔd de put pan yu at ɛvri tɛm we yu at de bit. We di prɛshɔn go ɔp, yu at ɛn yu kidni dɛn fɔ wok tranga wan. If i de dis we fɔ lɔng tɛm, dɛn prɔblɛm ya kin go ɔp:

• At atak
• At we nɔ de wok fayn
• Kidni sik
• Strok

7. Kɔntrol Dayabitis

Tɔk to yu dɔktɔ bɔt di shuga we yu want fɔ gɛt na yu blɔd ɛn di ɛmoglobin A1C lɛvɛl. Dɔn, mek plan fɔ rich da gol de.

Wetin mek dis impɔtant? Pipul wae gɛt shuga kin gɛt bɔrku risk fɔ gɛt at sik. Dis na bikɔs dayabitis kin mek yu gɛt bɔku tin dɛn lɛk:

• Di ay blɔd prɛshɔn
• Kɔlestɔl we bɔku
• Ay LDL (bad) kɔlɔstrel
• Triglisɛrɛyd dɛn we bɔku
• Low HDL (gud) kɔlɔstrel

8. Mek yu gɛt wɛlbɔdi wet we go fayn fɔ yu.

Tɔk to yu dɔktɔ bɔt wetin na wɛlbɔdi wet fɔ yu.

Jɛnɛral wan, mɛmba dɛn gol ya:

• di Bɔdi Mas Indeks (BMI) de bitwin 18.5 ɛn 24.9. (Dis BMI target kin difrɛn bay di pipul dɛm. Tɔk to yu dɔktɔ bɔt yu target.)
• Di say we di wɛst nɔ pas 40 inch fɔ man dɛn.
• di wεst sεkכnfεnshכn less dan 35 inch fכ uman dεm.

Wetin mek dis impɔtant? We yu kɛr bɔku bɔku bɔdi wet (espɛshali di fat we de rawnd yu wes) de mek yu at ɛn blɔd vesel dɛn strɛs. E kin mek yu gɛt tin dɛn lɛk:

• Di ay blɔd prɛshɔn
• Kɔlestɔl we bɔku
• Triglisɛrɛyd dɛn we bɔku
• Di risk fɔ gɛt dayabitis kin bɔku.

9. Bi aktif likl ol di de.

Ɛnjɔy fɔ du mɔdaret-intɛnsity fyzikal aktiviti fɔ at le 30 minit insay di de, fayv dez insay di wik. Dis kin inklud tin dɛn lɛk fɔ waka kwik kwik wan ɔ fɔ swim. Ɔ, du tin dɛn we yu de du wit trɛnk (lɛk fɔ rɔn) fɔ 25 minit insay di de, tri dez insay di wik. Ivin if yu nɔ du am ɔl wan tɛm, bɔt na smɔl smɔl, 10-15 minit bɔrst, i stil bɛnifit.

Dɔn bak, fɛn we fɔ ad mɔ muvmɛnt to yu ɛvride rutin:

• Grap ɛvri awa, strɛch yu bɔdi, ɛn waka rawnd smɔl.
• We yu de go shop, pak yu motoka smɔl fa frɔm di say we dɛn de go insay.
• Yuz di stɛp dɛn instead fɔ yuz di ɛlifant.
• Waka instead fɔ drayv ɛnitɛm we i pɔsibul.

Impɔtant: Tɔk to yu dɔktɔ bifo yu bigin ɛni nyu fyzikal aktiviti ɔ chenj yu aktiviti lɛvɛl. In jɛnɛral, i bɛtɛ fɔ mek yu inkrisayz yu aktiviti lɛvɛl smɔl smɔl.

Wetin mek dis impɔtant?Fɔ du bɔdi wok rili impɔtant fɔ mek yu nɔ gɛt at sik, bikɔs:

• I de mek yu at wok fayn fɔ pɔmp blɔd ɔlsay na yu bɔdi.
• I de ɛp fɔ mek yu nɔ gɛt ɔ kɔntrol bɔku tin dɛn we kin mek yu gɛt at sik (hay blɔd prɛshɔn, ay kɔlɔstrel, ɔvaweit/fat).

10. Tek yu mɛrɛsin jɔs lɛk aw dɛn tɛl yu fɔ tek.

Tek yu mɛrɛsin jɔs lɛk aw yu dɔktɔ tɛl yu, di rayt tɛm, ɛn di rayt ɔda. Fɔ mek yu gɛt di bɛst pan yu mɛrɛsin, tek am di sem tɛm ɛvride ɛn fala ɛni ɔda instrɔkshɔn.

Wetin mek dis impɔtant? Sɔntɛnde, yu nid mɛrɛsin fɔ kɔntrol di tin dɛn we de put yu pan denja, lɛk ay blɔd prɛshɔn ɔ ay kɔlɔstrel. If na so, tɔk to yu dɔktɔ bɔt us mɛrɛsin yu nid ɛn wetin mek yu nid dɛn.

11. If yu nid ɛp, tɔk bɔt am.

If yu gɛt ɛnitin we de ambɔg yu fɔ mek yu nɔ gɛt at sik (fɔ ɛgzampul, fɔ fɛn fayn it fɔ it ɔ nɔ gɛt tɛm fɔ du ɛksɛsayz), i go fayn fɔ tɔk to yu dɔktɔ bɔt am. I kin rifer yu to ples dɛn lɛk:

• Kɔmyuniti-lɛvel it program ɔ fud bank.
• Di savis dɛn we dɛn kin gi advays.
• Di wan dɛn we sabi bɔt it.
• Ples dɛn we de gi infɔmeshɔn bɔt aw fɔ kuk ɛn aw fɔ plan fɔ it.
• Sɔpɔt grup dɛn.

Wetin mek dis impɔtant? Pan ɔl we yu kin ridyus yu risk fɔ gɛt at sik bay yu yon tray, fɔ jɔs want fɔ mek chenj nɔ go du fɔ yu. If yu nɔ gɛt bɛtɛ tin fɔ it we go mek yu gɛt wɛlbɔdi ɛn we yu nɔ gɛt ɔda tin dɛn fɔ it, ɔl dis kin afɛkt di we aw yu ebul fɔ disayd fɔ du tin dɛn we go ɛp yu at.

12. Gɛt mɛdikal chɛk-ap at le wan tɛm insay di ia.

Mek apɔntinmɛnt fɔ go to yu dɔktɔ ɛvri ia. I go chɛk yu impɔtant sayn dɛm ɛn asɛs yu ɔl yu wɛlbɔdi. I go tɛl yu bak aw ɔltɛm yu fɔ du blɔd tɛst fɔ no yu kɔlɔstrel, yu blɔd shuga, ɛn ɔda impɔtant lɛvul dɛn.

Wetin mek dis impɔtant? We yu kin go to yu dɔktɔ ɔltɛm, yu dɔktɔ kin no if yu gɛt at sik kwik kwik wan. Jɔs lɛk bɔku sik dɛn, di mɔ yu gɛt di sik kwik kwik wan, na di mɔ yu go gɛt tritmɛnt we go wok fayn.

13. Kɔntrol yu strɛs.

Ridyus yu strɛs lɛvɛl bay we yu de du tin dɛn lɛk ɛksɛsayz, tink gud wan, yoga, ɔ lisin to myuzik. Dɛn tin ya na bɛtɛ tin fɔ it pas fɔ it ɔ drink rɔm pasmak fɔ mek yu gɛt strɛs. If yu blo dip dip wan ɛn strɛch yu bɔdi, dat kin ɛp bak fɔ mek yu nɔ strɛs. If yu ple wit yu animal fɔ 10 minit, dat kin ɛp bak.

Wetin mek dis impɔtant? We yu fil strɛs, yu blɔd prɛshɔn kin go ɔp.

14. Get di slip we yu nid.

Big pɔsin nid fɔ slip fɔ sɛvin to nayn awa ɛvri nɛt. Dis kin tranga fɔ bɔku pipul dɛn we gɛt bizi layf. Fɔ ɛp yu fɔ slip fayn, tray fɔ du sɔm tin dɛn we yu de du insay di de ɛn nɔ luk na ilɛktronik skrin bifo yu go slip.

Wetin mek dis impɔtant? If yu nɔ slip fayn, dat kin mek yu gɛt prɔblɛm dɛn we kin mek yu gɛt at sik, lɛk dayabitis, BMI ay, ɛn blɔd prɛshɔn.

Yu tink se at sik kin chenj ɔ mɛn am?

Wae yu gɛt korona at sik, yu nɔr kin ebul fɔ rivεs am. Ɛn no mɛrɛsin nɔ de fɔ mɛn am. Bɔt fɔ chenj di we aw pɔsin de liv in layf ɛn fɔ tek mɛrɛsin kin ɛp fɔ kɔntrol ɔ ivin stɔp di sik fɔ mek i nɔ wɔs. Sayɛnsman dɛn de du risach ɔltɛm bɔt nyu mɛrɛsin ɛn tritmɛnt dɛn. Ɔlrɛdi, wi gɛt rizin fɔ gɛt op:

• Bɔrku tin de wae yu kin du fɔ mek yu nɔr gɛt at sik ɔr fɔ delay.
• Tritmɛnt kin ɛp yu fɔ liv lɔng ɛn gɛt bɛtɛ kwaliti layf.

Fɔ mek yu nɔ gɛt at sik na di tin we impɔtant pas ɔl. Bɔt, bikɔs sɔm tin dɛn de we kin mek yu nɔ ebul fɔ chenj, i nɔ kin pɔsibul ɔltɛm. Ɛn, wi ɔl de gɛt say dɛn we wi nɔ ebul fɔ du.

E fayn fɔ lan aw fɔ avɔyd at sik ɛn tek stɛp fɔ du dat. Bɔt mɛmba se if di bɛst we aw yu de tray nɔ de mek yu gɛt di tin dɛn we yu want, tritmɛnt dɛn de we go ɛp yu.

Wetin na de risk factor fɔ gɛt hat sik wae wi nɔr kin chenj?

Bɔku tin dɛn de we kin mek pɔsin gɛt at sik. Sɔntɛm yu dɔn yɛri yu dɔktɔ de tɔk bɔt “nɔ-modifyable risk factors.” Dɛn tin ya na tin dɛn we kin mek yu nɔ ebul fɔ chenj. Fɔ ɛgzampul, fɔ ol, fɔ go tru menopause, fɔ gɛt at sik na in famili, ɔ fɔ gɛt sɔm sik dɛn we nɔ de mɛn.

Pan ɔl we yu nɔ go ebul fɔ chenj dɛn tin ya we kin mek yu gɛt dis sik, i impɔtant fɔ no if yu gɛt dɛn. Bikɔs we dɛn risk factor ya ad, di ɔl risk kin go ɔp. If yu gɛt dɛn kayn tin ya we nɔ kin chenj, i impɔtant fɔ kɔntrol di tin dɛn we kin mek yu gɛt prɔblɛm wit yu layf.

Us ɔda mɛrɛsin dɛn kin mek a gɛt at sik?

Sɔm wɛl bɔdi prɔblɛm kin mek yu gɛt at sik. Dɛn tin ya na:

• di at bit we nɔ de ɔltɛm `(Atrial fibrillation – Afib)`
• Kidni sik we nɔ de mɛn (CKD) .
• Dayabitis (ɔl tu tayp I ɛn II – `(Dayabetis – tayp I ɛn tayp II)`)
• Krכnik inflammatory sik dεm (e.g. כtoimyun sik dεm כ HIV) .
• Dayabitis we pɔsin kin gɛt we i gɛt bɛlɛ
• Di ay blɔd prɛshɔn
• Kɔlestɔl we bɔku
• Pɛripartum kadiɔmayopati we pɔsin kin gɛt
• Prɛeklampsia ɛn ɔda prɔblɛm dɛn we kin apin we uman gɛt bɛlɛ we kin mek pɔsin gɛt atɛrosklɛrotik kadyovaskyuɛl sik
• Slip apnɛa fɔ slip
• Vaskul dimɛnshɔn

If yu gɛt ɛni wan pan dɛn sik ya, tɔk to yu dɔktɔ bɔt aw yu go ridyus yu risk fɔ gɛt at sik.

Bɔrku pipul kin gɛt wan ɔr mɔr tin wae kin mek pɔrsin gɛt at sik. Ɛn i nɔ kin izi fɔ mek wi chenj di we aw wi de liv wi layf. Bɔt mɛmba se ivin smɔl smɔl chenj dɛn na layf kin mek big chenj. Tɔk to yu dɔktɔ bɔt smɔl, simpul chenj dɛn we yu kin mek we kin ad pan am as tɛm de go.

Fɔ no se yu kin mek yu nɔ gɛt at sik ɔ yu kin delay, na pawaful tin we kin mek yu want fɔ du sɔntin. Bɔt if yu bɛst tray nɔr de prodyuz di rizulyt wae yu go lɛk, yu kin fil pwɛl hat. If na so, tɔk to yu dɔktɔ bɔt ɔda chenj dɛn we yu kin tray fɔ du. Dɔn bak, aks if mɛrɛsin kin ɛp fɔ lɔk di difrɛns bitwin usay yu de ɛn usay yu want fɔ de.

Fɔ tɔk smɔl, tin dɛn we wi nid fɔ mɛmba (Take-Home Message) .

Okay, so frɔm wetin wi dɔn tɔk bɔt, i fɔ klia to yu se at sik nɔto sɔntin fɔ jɔs wet ɛn si.

Tin dɛn de we yu kin bigin fɔ du tide fɔ protɛkt yu at!

• Lɛf fɔ smok kpatakpata. Dis na di bɛst tin we yu go ebul fɔ du.
• Adopt di it we gɛt wɛlbɔdi. Ridyus sɔl, shuga, ɛn ɔyl, ɛn it mɔ frut, vɛjitebul, ɛn it dɛn we gɛt fayv.
• Ɛksasayz. I rili impɔtant fɔ muv yu bɔdi smɔl ɛvride.
• Kɔntrol yu wet.
• Kɔntrol yu blɔd prɛshɔn, kɔlɔstrel, ɛn shuga. If yu nid mɛrɛsin fɔ dis, tek am fayn fayn wan.
• Ridyus strɛs.
• Slip fayn fayn wan.
• Si dɔktɔ wan tɛm insay di ia fɔ mek dɛn chɛk am.

I kin tan lɛk se i at fɔ du ɔl dis wan tɛm. Bɔt, bigin smɔl. Chenj jɔs wan abit. I go mek big difrɛns. Yu at go tɛl yu tɛnki!