Tips to keep children’s hearts healthy
As Heart Awareness Month and Occupational Therapy Week drew to a close, Red Cross War Memorial Children’s Hospital shared tips for parents to keep children’s hearts healthy and strong.
Having seen first hand the impact of cardiovascular conditions on children’s health, the hospital’s chief occupational therapist, Mereille Pursad shares small actions that can help you to keep young people’s hearts healthy and strong.
“I see first-hand how cardiovascular conditions impact little ones and it is important that we also shift our focus to preventative care, keeping the hearts of all children healthy today, to safeguard their futures. It’s about empowering families with knowledge to protect future generations.”
Ms Pursad together with other specialists, shared the following tips for parents to keep children’s hearts healthy and strong:
- Diet: Children should be encouraged to eat wholesome balanced meals that include good sources of protein and plenty of fruit and vegetables. Avoid foods with limited nutrients such as processed foods, high salt and sugary foods.
- Keep active: As parents and carers, take the time to do things as a family as fostering positive attitudes towards physical activity is important.
- Adequate sleep/rest: Sleep is one of the main occupations of a child. It is the time where the body's energy is restored, they grow, and important brain development hormones are released. Start with a good nighttime routine and stop screen time at least two hours before bedtime.
- Emotional support: Giving your child undivided attention, even as little as five minutes a day, can foster positive connections.
Parents and caregivers should seek urgent medical attention if they notice the following symptoms in their children: coughing and breathing fast (more than 50 coughs in a minute), has a fever and is not feeding (younger than two months), vomiting everything they have eaten or breastfed, has diarrhoea and sunken eyes, shaking, showings signs of malnutrition (swollen feet and ankles), not moving and unable to breastfeed.
Heart health for adults
Associate Professor Ashley Chin, from the Cardiology and Electrophysiology Department at Groote Schuur Hospital, emphasised the significance of maintaining a heart-healthy lifestyle and offered these tips to help individuals safeguard their cardiovascular well-being throughout their adult years.
“Adults play a crucial role in modelling and promoting heart-healthy behaviours, setting an example for younger generations. As we navigate adulthood, prioritising your heart health becomes increasingly important,” he said.
Engage in regular exercise: Aim for at least 30 minutes of physical activity three to five days a week..
Limit alcohol and smoking cessation: Practice moderation with alcohol consumption and prioritise smoking cessation.
Manage key health indicators: Keep blood pressure, blood sugar, and cholesterol levels in check.
- Reduce sodium intake: Cutting back on salt can help lower blood pressure and reduce the risk of heart disease. Explore flavorful herbs as alternatives in your cooking.
- Follow a balanced diet: Prioritise whole foods, including plenty of fruits, vegetables, whole grains, and lean proteins.
- Maintain a healthy weight: Strive for a weight that is appropriate for your body type and height.
- Manage stress effectively: Chronic stress can adversely affect heart health. Incorporate stress-reducing practices such as mindfulness, meditation, or regular relaxation techniques into your routine.
It is also important to know the signs when you need help. Danger signs for potential heart problems include:
- Chest discomfort or chest pain: You may experience stabbing, squeezing or pressure-like pain, usually central chest pain that may radiate to the arms, back or jaws.
- Light-headedness or collapsing (fainting).
- Palpitations: You may feel a galloping heart rate, usually at a fast rate. Sometimes feeling like you are experiencing a ‘missing’ beat(s).
- Shortness of breath is progressive, usually associated with swelling of the legs and difficulty lying in a recumbent position.
- Exhaustion or being overly tired with decline in effort tolerance, such as being unable to walk distances that you previously walked without any limitations.