Prioritize regular physical activity. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, spread throughout the week. Include strength training exercises twice a week.
Maintain a healthy weight. Losing even a small amount of weight can significantly improve your heart health. Consult a doctor or dietitian to create a personalized weight management plan.
Adopt a heart-healthy diet. Focus on fruits, vegetables, whole grains, and lean proteins. Limit saturated and trans fats, sodium, and added sugars. Consider a Mediterranean-style diet rich in omega-3 fatty acids.
Manage stress effectively. Chronic stress can trigger PAF episodes. Incorporate stress-reducing techniques into your daily routine, such as yoga, meditation, or deep breathing exercises. Ensure adequate sleep; aim for 7-9 hours of quality sleep nightly.
Limit alcohol consumption. Excessive alcohol intake can increase the risk of PAF. If you drink, do so in moderation. Consult your doctor about alcohol consumption guidelines.
Quit smoking. Smoking significantly increases the risk of heart disease and PAF. Seek support to help you quit, if needed.
Control blood pressure and cholesterol. High blood pressure and high cholesterol are major risk factors for PAF. Work closely with your doctor to manage these conditions through medication and lifestyle changes.
| Physical Activity | 30 minutes of brisk walking most days of the week |
| Diet | Increase fruit and vegetable intake to 5 servings daily |
| Stress Management | Practice mindfulness meditation for 10 minutes daily |
| Sleep | Maintain a consistent sleep schedule |
| Alcohol | Limit alcohol to no more than one drink per day for women and two for men |
Regularly monitor your heart rate and blood pressure. Report any significant changes to your doctor immediately. Consistent adherence to these lifestyle modifications will contribute to better PAF management.
