The ABCs of Heart Health
What do you know about your heart? Now, Valentine's Day is over. We are talking about your heart health. Which conditions can cause increased risk to your heart? Of course, we all know about being overweight, which can be helped, and aging, which cannot. But there are many, many more. Which of the following impacts heart health?
- hot weather
- cold weather
- air pollution
- travel
- drinking alcohol
- illegal drugs
- over-the-counter drugs
- isolation
- age
Answer: all of the above. According to the CDC, over 19 million people died from heart disease in 2020. It remains the leading cause of death in the USA at over 30% compared to just over 20% for cancer and just under 10% for lung disease. What can we do?
There are many things one can do to decrease one's risk of heart disease, regardless of one's age.
Diet
Maintain a healthy weight. If you haven't had a cardiac event, get ahead of the game, and if you have, you probably already know that the one authorized diet is the Mediterranean Diet. One way to improve your diet is to add color. This means eating lots of fruits and vegetables. The Mediterranean revolves around that red, red fruit we treat like a vegetable - the tomato. Stuff some peppers or eggplants and you've got green and purple. Olives bring the right kind of fat. The diet is named for a sea, so let's increase our fish and healthy seafood intake. Drink lots of water. Keep your carbs in check too. Easy on the cannolis. Stick to whole grains and legumes. Think pasta fagioli and minestrone. Learning to cook is good. That way you know what is in your food. Limit sodium. Add potassium. If you're a senior with little appetite, nibble on a banana all day if you like.
A Harvard study has identified seven barriers to good nutrition. There may be lack of knowledge or availability. There may be problems due to the price of healthy food. There may be a time scarcity or social or cultural norms working against good nutrition. You have to know it, find it, afford it, and take the time to cook with healthy foods.
The American Heart Association is here to help you with a grocery game plan. In addition, if family and friends aren't available to help, a trained caregiver such as those provided by Senior Helpers can help you shop for, cook for, and keep to a heart-healthy diet. They are also experienced at combining heart healthy menus with other dietary requirements such as food supplements, GERD diets, and help with hydration, Many seniors do not drink enough water.
Exercise and Sleep
Watch your waist. If your waist measures over 35 inches for women or 40 for men, you're in the danger zone. Weight Watchers or another group for weight loss is a resource many people find useful. In addition to offering information and reinforcement of a good diet and exercise, it promotes good mental health through socialization. Sleep is very important to your heart health, and stress is the enemy of sleep. The Mayo Clinic recommends you get seven hours of sleep per night.
It is time to increase your activity. The number one way is to walk more and sit less. Park far from the front door. Take the stairs. Stand during phone calls. You should aim for thirty minutes a day of activity hearty enough that you cannot carry a tune, but not so hard as to make you out of breath. You can eventually replace 150 minutes of weekly moderate exercise with 75 minutes of vigorous exercise - but be sure to consult your doctor before you do. Studies show that exercising with someone helps boost participation in an activity program. If family or friends aren't readily available, a trained caregiver can be a great asset to provide the motivation and elder care services to help keep you as safe, active, healthy, and independent as possible at home. Exercise can also be a great antidote to the insomnia some seniors experience.
Biofeedback
There are lots of other ways to increase heart health. Get a blood pressure machine and check your blood pressure often. Have a lipid panel done regularly. Know your risk factors. Consider getting a pet to lower stress if you are open to having one. Quit smoking if you haven't already. Take your medications at the proper dosage and at the right times, as directed by your physician. Some seniors take a lot of medication. Make sure you have a system you can follow. Perhaps buy a fancy pill dispenser box with timers.
In general, follow the ABCs of Heart Health:
- Aspirin to be taken according to doctor's orders
- Blood Pressure to be monitored regularly
- Cholesterol to be checked regularly
- Don't smoke!
We could go on: E for exercise, F for friends, etc. Especially, in this time of isolation, it is important that you know that you do not have to keep your heart healthy alone. Please contact us at Senior Helpers to learn how home care and our trained caregivers can help you to stay healthy, safe, and independent at home.