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Destruction of the Noida twin towers: Heart and lung health advice

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Destruction of the Noida twin towers: Heart and lung health advice

Due to the short footage of the explosion going viral online, the destruction of Noida’s twin buildings is receiving a lot of media attention. The massive pile of trash and dust clouds will take some time to clear away, and as the particulate matter worsens the air pollution in the area, those with respiratory and cardiovascular conditions must keep an eye out for any health difficulties and take the necessary precautions to stay healthy. A study found that following a dust storm, the risk of heart attack rises by 1.5 times daily. Lung injury might also result from the silica in dust particles. Here are some professional recommendations for heart, lung, and kidney health.

“Tonnes of debris have been produced by the demolition of Noida’s twin towers, which is predicted to cause a five-fold rise in air pollution. There are now more health risks due to the dust and smoke. Before its effect starts to fade, it could take a few weeks “the Marengo QRG Hospital in Faridabad’s Director of Pulmonology, Dr. Gurmeet Singh Chabbra.

DUST POLLUTION: CAN IT LEAD TO HEART PROBLEMS
The most hazardous particles for our lungs and respiratory system are PM2.5 and ultrafine particles, according to Dr. Nishith Chandra, Principal Director, Interventional Cardiology, Fortis Escorts Heart Institute, Okhla Road, New Delhi. These particles may also cause inflammation in the inner lining of blood vessels.

“Particulate and gaseous contaminants can be separated. The category of particulates includes dust. They can be divided into three categories according on their particle sizes: PM10, which are those between 2.5 and 10 microns; PM2.5, which are those under 2.5 microns; and ultrafine particles, which are those smaller than 0.1 microns. The PM2.5 and ultrafine particles are the most hazardous of them. They go inside of us through the nose and respiratory system, where they settle in the lung alveoli and start to inflame and destroy our lungs. Due to their small size, these particles may also be absorbed into the bloodstream, where they may trigger irritation of the endothelium, the inner lining of blood vessels, leading to plaque rupture. Heart attacks, strokes, or kidney failure may result from this “Dr. Chandra adds.

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Common household dust and construction dust fall into the PM10 category. Typically, dust particles range in size from 2 to 10 microns.

WHO HAS A HIGHER RISK OF A HEART ATTACK OR OTHER HEALTH CONDITIONS DUE TO EXCESS DUST?
Researchers discovered that a day following a dust storm, the risk of heart attack increases by 1.5 times, according to a study that was published in the European Heart Journal. Lung injury might also result from the silica in dust particles.

“Some persons are notably more prone to heart disease after dust exposure, such as people over 75, men, hypertension, diabetes, and/or chronic renal disease patients had 2.45 times the odds of having an immediate heart attack following a dust storm incident,” adds Dr. Chandra.

“A worsening of symptoms or an attack may occur in patients with chronic lung diseases such COPD (chronic bronchitis and emphysema), bronchial asthma, and bronchiectasis. They are encouraged to closely follow their treatment plan and visit a professional if their cough, sputum production, tightness in their chest, wheeze, or shortness of breath increases “explains Chabbra.

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Possibile health issues following demolition
Dr. Chabbra describes additional health problems that may develop as air pollution and dust levels grow.

– A high concentration of suspended particles, especially PM 2.5, causes the covid virus to linger in the air for a longer period of time, which promotes the virus’s transmission. Potential SARS Cov 2 carriers include PM2.5.

– The destruction of buildings produces significant amounts of PM2.5 with high levels of heavy metals. Additionally, breathing in heavy metals has been linked to conditions like sarcoidosis.

– The severity and fatality of Covid 19 would worsen, and even PM10 levels in the air would rise.

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– Worsening ENT issues such nasal congestion, obstruction, and discharge, sneezing, throat irritation, and post nasal drip are further health concerns. You can get headaches and a flare-up of skin allergies.

– Heart and diabetes patients should exercise caution and seek prompt medical attention if they experience chest pain..

– It is advised that everyone who lives near a tower that has been dismantled use a mask before leaving their homes. They might utilise vacuum cleaners and air purifiers with Hepa filters at home.

PREVENTION MEASURES FOR HEART ATTACK AND LUNG PROBLEMS IN SUSPICIOUS GROUP AFTER DEMOLITION
Dr. Chandra offers advice on how to shield people from heart and lung problems during construction:

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The first step is to prevent exposure by staying indoors and keeping the windows shut.

– Don appropriate masks.

– Surgical masks, which are widely available, are ill-fitting, do not function as filters, and let particles of all sizes enter the respiratory tract. Since the N-95 masks filter 95% of particles with a diameter of less than 0.3 m, they should be able to capture the majority of the dust particles. These masks can be pricey, too, and the most must be thrown away after 8 hours of use.

Additionally promising as a health intervention for dust occurrences are air filters. It may be conceivable to employ a high efficiency particulate air (HEPA) filter in high-risk families, but doing so would be prohibitively expensive for many individuals. HEPA filters can remove 99.97% of particles as small as 0.3 microns. Cheaper, non-HEPA air purifiers might work well.

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– To boost their heart health, the vulnerable populations should instil healthy lifestyle habits. For example, engaging in adequate exercise for at least 30 minutes each day, cutting out carbohydrates and fats from their diet, losing weight, quitting smoking, and maintaining careful control of blood sugar and cholesterol.

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Train smarter, not harder: How taking occasional breaks from gym can revolutionise your fitness routine

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Train smarter, not harder: How taking occasional breaks from gym can revolutionise your fitness routine

Taking regular breaks from intense training, like deload weeks, helps your body recover, preventing fatigue and injury, and ultimately boosts fitness gains.

When it comes to getting fit, the idea of spending hours at the gym might come to mind, but many fitness experts argue that taking a “deload week” every six to eight weeks is actually key to improving your fitness gains. A deload week involves reducing the intensity of workouts to allow the body to recover from the fatigue and muscle damage caused by intense training.

While high-intensity training helps build strength and fitness, it can also lead to muscle strain, and without adequate recovery, these gains can’t fully materialise. Deload weeks give the body much-needed rest to repair and rebuild, ensuring continued progress. (Also read: Bhagyashree swears by this super easy exercise for instant leg pain relief and better mobility. Watch how to do it )

Why recovery is key for muscle growth

According to an article by The Conversation, intense exercise can cause tiny tears in muscle fibres, leading to inflammation that requires rest or low-intensity exercise to heal. This inflammation is essential for muscle growth and fitness improvements. However, without proper recovery, muscles remain in a state of slight damage, preventing inflammation from resolving. This chronic state of inflammation can hinder muscle function, reducing oxygen efficiency and impairing performance. Giving muscles time to recover through rest ensures they repair properly and are primed for continued progress, setting us up for greater success in our fitness journey.

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Many gymgoers fear taking time off and are worried it will lead to a loss of gains. However, research shows that muscle genes have a “memory imprint,” which keeps them in a semi-prepared state. This allows muscles to respond more quickly and effectively to future training, promoting growth after a rest period. Even after extended periods of reduced intensity, up to seven weeks, muscular fitness can be restored to prime condition—and in some cases, surpass previous levels. Interestingly, recovery can occur twice as fast as it took to reach peak fitness initially, even if some strength is lost.

Taking time off from intense training is crucial to prevent muscle soreness and avoid overtraining syndrome. Overtraining occurs when the body doesn’t get enough rest, leading to prolonged fatigue, decreased performance, and mood disturbances. Symptoms develop gradually, making overtraining difficult to recognize until it’s severe. Rest is essential to avoid these issues and ensure long-term progress in training.

Role of overtraining syndrome and deload weeks

Overtraining syndrome is challenging to quantify due to its vague symptoms. Studies suggest it may affect as few as 10% of elite athletes, though rates could climb to 60% among highly competitive individuals. Recovery is essential for both fitness and overall health. When engaging in heavy gym routines, it’s vital to incorporate sufficient recovery time into your workout plan. Unlike rest days, which involve little to no exercise once or twice a week, deload weeks feature lighter training at reduced intensity—typically about 50% fewer workouts or a 20% drop in workout intensity.

Both rest days and deload weeks are essential for recovery and crucial to improving fitness. It’s not about choosing one over the other—they complement each other. For instance, intense training for marathons, Ironman, or CrossFit competitions requires weekly rest days alongside scheduled deload weeks. However, for recreational gym-goers exercising 1–3 times weekly at a moderate intensity, the recovery from this routine is often sufficient without the need for additional deload weeks.

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Fitness influencers recommend incorporating deload weeks into training schedules every 4–8 weeks, aligning closely with the expert advice of 4–6 weeks. However, it’s crucial to listen to your body and schedule deload weeks as needed. If your performance plateaus or worsens, it may signal time for a deload. Training plans should be flexible enough to allow rest when required. Deload weeks not only enhance performance but also support overall health.

Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

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