Amidst their busy routines, many people of productive age, aged 25 to 45, are unknowingly increasing their risk of heart disease. Sitting too long in front of a computer, lack of exercise, a fast-paced diet, and high levels of work stress put the heart under extra work every day.
In fact, according to World Health Organization (WHO) data, cardiovascular diseases, which include heart attacks and strokes, are the number one cause of death globally. This trend is also evident in Indonesia, where these two diseases are a major health burden, even among those of productive age.
Why are the Productive Age Groups Vulnerable?
The main factor is modern lifestyle. Habits such as:
- High consumption of saturated fat, sugar, and salt,
- Lack of physical activity,
- Lack of sleep,
- Smoking (major risk factor),
- Prolonged stress without good management,
All of this contributes to high blood pressure, unhealthy cholesterol levels, and plaque buildup in the arteries (atherosclerosis). Heart disease can develop silently without any noticeable symptoms, which is why regular checkups are so important.
Early Signs That Are Often Ignored
Some symptoms that should not be taken lightly:
Classic Symptoms:
- Pain, pressure, or discomfort in the chest (like being crushed),
- Shortness of breath, especially during activity,
- Pain that radiates to the shoulder, arm, neck, or jaw.
Other Symptoms That Often Go Unnoticed:
- Unnatural and excessive fatigue,
- Heart palpitations for no apparent reason,
- Swollen feet,
- Sudden dizziness or seeing stars,
- In women, symptoms may be more subtle, such as nausea, heartburn, or cold sweats.
If these symptoms appear, immediately consult a doctor for further evaluation.
5 Simple Steps to Maintain Your Heart in the Midst of Busyness
1. Prioritize Physical Activity
Aim for at least 150 minutes of moderate-intensity aerobic activity (such as brisk walking) per week. You don't have to make time for the gym. Everyday activities like climbing stairs, taking a 30-minute walk, or a leisurely bike ride are also effective in maintaining heart health.
2. Implement a Balanced Diet
Cut back on fast food, fried foods, and processed foods. Increase your consumption of fruits, vegetables, whole grains, and healthy protein sources like fish, skinless chicken, and nuts.
3. Manage Stress in a Healthy Way
Chronic stress can put a strain on your heart. Find relaxation techniques that work for you, such as breathing exercises, meditation, listening to music, or spending time on a hobby.
4. Get Enough Sleep
Lack of sleep can disrupt metabolism and increase blood pressure. Aim for 7-9 hours of good-quality sleep per night to give your heart and blood vessels time to recover.
5. Have regular health check-ups
Don't wait until symptoms appear. Regular blood pressure, fasting blood sugar, and cholesterol profile (total cholesterol, LDL, HDL, and triglycerides) checks are key to early detection of risk factors. Based on the results, your doctor may recommend further tests, such as an EKG or treadmill test, if necessary.
Key Facts: When Should You Get a Heart Checkup?
- Age 20s: Start checking your blood pressure and cholesterol at least once.
- Age 30s: If you have risk factors (family history, smoking, hypertension), have regular check-ups every 1-2 years.
- Age 40 and above: A more comprehensive heart examination is highly recommended, especially if you have more than one risk factor.
Maintaining heart health isn't just for the elderly. In fact, during this productive age, the most effective preventative measures are starting with a balanced lifestyle and regular health monitoring. You can remain productive without compromising your long-term heart health.
Start Today! Small steps like walking 10 minutes more or replacing snacks with fruit can be a great start to investing in your future heart health.
Article written by Dr. Kadek Satrya K. Suratna, Sp.JP, FIHA (Heart and Blood Vessel Specialist at EMC Pekayon & Cibitung Hospital).