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It has been known for a while that when the body produces high levels of certain chemicals, inflammation sets in the blood vessels. This inflammation could involve the blood vessels supplying the heart and in turn lead to a heart attack. Two specific chemicals that have been studied in this context are Interleukin 6 (IL – 6) and Tumour Necrosis Factor – alpha (TNF-alpha). The inflammation mediated by these and other chemicals promotes the formation and rupture of fat plaques in the blood vessels and raises the risk of heart attack.
People who go through periods of mental stress tend to produce a higher level of these chemicals and, therefore, tend to have a higher risk for a heart attack. A recent research study done in University College, London, showed that exercise may have a beneficial effect in the amount of IL-6 and TNF-alpha release and thereby reduce the risk for a heart attack during times of severe mental stress.
The researcher tested 186 people who exercised regularly, by making them perform mentally strenuous exercises and measuring the blood levels of these chemicals before and after exercise. Research showed that the blood levels of these chemicals were about 5 times higher in people who were physically unfit compared to physically fit people. Although scientists are still divided in their opinion as to whether these chemicals are the cause of heart attacks or a sign of the process that leads to heart attack, there is no doubt that keeping the levels low will reduce heart attack risk. Physical exercise on a regular basis can help people deal with mental stress better and also reduce the risk of a heart attack during such stressful periods.
Physical exercise also has several other specific effects that help reduce the chance of heart attack:
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Exercise reduces the risk of developing diabetes.
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Exercise makes it easier to control blood glucose levels for those who already have diabetes.
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Exercise reduces the risk of developing high blood pressure.
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Exercise helps drop the blood pressure for those who already have high blood pressure and reduces the number of medications required for treatment of blood pressure.
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Reduces mental stress, anxiety and feelings of depression.
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Exercises raise the ‘good cholesterol’ and lower the ‘bad cholesterol’.
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Exercise reduces unnecessary body fat and helps people lose weight, which in turn helps reduce the risk of heart attack.
Despite the enormous benefits of exercise, people find it difficult to make exercise a daily part of life.
Some guidelines prior to starting an exercise program:
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If you have serious health issues, consult a doctor prior to starting an exercise program.
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Start and increase the intensity of exercise gradually over several weeks.
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Calculate your training heart rate zone. Subtract your age from 220. This should give you your maximum heart rate. Calculate the 60% and 80% numbers of your maximum heart rate. This is your training heart rate. Your heart rate should fall in the training heart rate zone during your exercises.
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Avoid starting exercise programs when you have stress related to other activities.
Provide adequate rests for your muscles to regain energy. This is best done by providing rest days between exercise days.
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Perform aerobic exercises like, jogging, waling briskly, rowing, etc., for at least 30 minutes, three times per week.
The key is to understand that exercising daily is a lifestyle change. Making exercise a regular part of your day will give you better odds of preventing serious health issues and also help you have better outcomes when facing serious health issues.
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Dr G Balachander
Cardiologist
Illinois, USA
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