Did you know that one out of every five deaths in the United States is caused by heart disease? That statistic, provided by the Centers for Disease Control and Prevention (CDC), comes as a surprise to many of us.
February is American Heart Month, and this year’s theme is “Live to the Beat.”
In this blog, we look at factors that can lead to heart disease, ways to improve heart health, and signs of heart problems that everyone should know.
Risk Factors
As we age, our bodies often don’t work as well as they used to, and sometimes, it’s because we don’t take great care of ourselves. Some of the risks that may affect the heart include lack of exercise, poor diet, smoking, infections, or simply, a person’s genetics. These may cause one or more of the following conditions:
● Arteriosclerosis: A stiffening of the arteries, often causing high blood pressure
● Heart disease: Caused by a buildup of fatty deposits on the walls of the arteries around the heart
● Atherosclerosis: Plaque buildup in the arteries
● Heart failure and damage: When the buildup of plaque causes the heart to be weakened or damaged
● Arrhythmias: Changes to the heart’s electrical system causing a rapid, slowed, or irregular heartbeat
● Arterial fibrillation: A heart rhythm problem
● Fluid buildup: Heart valves that become stiff or leaky cause fluid buildup in the lungs, legs, feet, or abdomen
This list of conditions can sound sobering, especially if you’ve been diagnosed with one or more of them, but they all can be improved and dealt with. You cannot change what has happened in the past, but you can do something to improve your health now. Determine to make 2024 a heart-healthier year!
Ways to Maintain and Improve Heart Health
You can take action to improve your heart health.
- Eat Healthfully
Try to have at least one and a half cups of fruit and two cups of vegetables daily
Eat more fresh food–use less processed foods, and eat whole grains, lean proteins, or vegetarian meals
Limit salt intake
Limit cholesterol to less than 200 mg a day
Eat healthy unsaturated fats
Eat foods that are high in fiber
Use low-fat dairy products
Limit refined carbohydrates such as sugar, sweets, and sugar-sweetened beverages
- Sleep Soundly. Many seniors have difficulty sleeping. Try going to bed earlier, reduce the light in your room, use a gentle noise machine, make sure your pillow is right for you, and try for eight hours of sleep.
- Be more active. Your heart is a muscle that must be exercised to be healthy, like all muscles. Movement will ease joint pain–“motion is the lotion,” and being active will give you more energy. You can start small. Any activity is better than none, but try to build up to 30-60 minutes of activity most days. Try walking, dancing, yoga, and gardening. Your assisted living facility may have classes or programs to encourage exercise. Most seniors have access to a program online or in person called Silver Sneakers. Find a way to move!
- Maintain a Healthy Weight. For many, this suggestion isn’t easy to implement. Some residents may need to eat more healthy foods to gain weight. Others may need to lose pounds to be healthier. If losing weight is your goal, ask the staff at your residence (or your doctor) for a Body Mass Index Chart (BMI) to determine what is a healthy weight for you.
- Stop smoking. Smoking is one of the leading causes of preventable death. It worsens preexisting conditions and can increase the chance of a heart attack. When you quit smoking, your risks decrease. It is not easy to quit smoking, but it can change your health.
- Lessen your stress. It is easy to worry and get upset, but anxiety can exacerbate heart disease and high blood pressure and can even lead to a heart attack. Try using stress management programs, yoga, meditation, and exercise to lessen your stress. Spending time with friends and family can help as well.
- Watch out for pre-existing conditions. If your doctor has diagnosed you with high cholesterol, high blood pressure, or other diseases, be sure to follow the doctor’s advice regarding medication, diet, and exercise. Your body works together as a whole, so if one part is malfunctioning, it can affect the whole body.
- Drink responsibly. Your drink of choice should be water. Our body is made up of 75% water and does not work well without a constant replenishment of that valuable liquid. Avoid sugar-sweetened drinks and drink alcohol in moderation.
- Give and receive kindness. Maintaining a sense of well-being and happiness is good for your heart. If you are reaching out to others to help them or be kind to them, it affects your well-being. Be joyful and affect others around you. It is easy to complain and grumble, but thankfulness helps us deal with unpleasant situations. Think of five things you are thankful for, three people you can reach out to in kindness, and one way to help others every day. A happy heart can lead to a healthy heart.
Know the Signs of Heart Trouble
If a critical condition should suddenly come upon you or someone you’re with, you should recognize the warning signs.
If you have any of the following symptoms, call for help immediately. A heart problem caught soon enough can be helped.
Chest pain when exercising or being physically active
Shortness of breath
Nausea or vomiting
Pain or tingling sensation in the chest, shoulders, arms, especially on the left side of the body
Extreme fatigue
Dizziness combined with headaches, lightheadedness, or confusion
Difficulty doing your regular activities
Swelling in the neck, feet, legs, ankles or abdomen
Wrapping It Up
This February, take a quick audit of your heart health. What can you do to offset your risks of developing a heart condition? If you already have a heart condition, what steps can you take to manage it well?
Talk to the staff at your Provision Living residence. Include your family in conversations, and, of course, speak to your primary care doctor. Live to the beat in 2024!
