It’s a heart-healthy month and an apt time to remind us all of the good common sense in keeping our tickers healthy. With heart disease being the number one killer of Americans, it’s well worth our time to pay attention once again to avoid being a fatal statistic. Instead, let’s become the positive outcome statistics and make Valentine’s Day count for all hearts involved!
QUIT SMOKING! It’s amazing that this still needs to be advised. The dangers of smoking on so many fronts are well documented, none the least of which is heart disease. The many chemicals infused in tobacco can damage both the heart and vessels, not to mention the tar and nicotine effects on the lungs. Try to avoid secondhand smoke as well.
Exercise. Even if you haven’t in a while, start now. Start slow and build up. You don’t have to start by jumping on a treadmill until your lungs are burning. Instead, start with walks in your neighborhood or a nearby park at a fairly brisk pace. Mall walking before opening hours can be fun and visually entertaining as well. Or, take up a sport you like, such as tennis, pickleball, table tennis, or swimming. Golf can also be included, with the proviso that you walk the course and not take the cart! The recommended goal is 150 minutes a week or 30 minutes five times a week. Whatever you choose, get moving today. If you’re looking to start a healthy exercise routine tailored to your needs and abilities, NIT’s Physical Therapists are ready to get you started maintaining a healthy heart.
Healthy eating. The Mayo Clinic sums up a heart-healthy diet:
“A healthy diet can help protect the heart, improve blood pressure and cholesterol, and reduce the risk of type 2 diabetes. A heart-healthy eating plan includes:
- Vegetables and fruits
- Beans or other legumes
- Lean meats and fish
- Low-fat or fat-free dairy foods
- Whole grains
- Healthy fats, such as olive oil
Two examples of heart-healthy food plans include the Dietary Approaches to Stop Hypertension (DASH) eating plan and the Mediterranean diet.
Limit intake of the following:
- Salt
- Sugar
- Processed carbohydrates
- Alcohol
- Saturated fat (found in red meat and full-fat dairy products) and trans fat (found in fried fast food, chips, baked goods)”
Watch your weight. It’s not so much about the pounds but maintaining the right Body Mass Index (BMI). The American Heart Association explains more about this and how to calculate the correct BMI for you. If you need help and encouragement, talk to your health provider. They can also help you find support groups and services to aid in your weight loss journey.
Get a good night’s sleep. Sleep deprivation can lead to a multitude of problems, including obesity, high blood pressure, and heart disease is at the top of the list. Although we all differ, the recommended sleep time is seven hours. For those who prefer routines, choose the same time each night to make your bedtime. Repetitive behavior can be beneficial in this area. Assure that there are no active surrounding disturbances such as the television, lights, computers, or others that may disturb sleep patterns.
Get regular health screenings. Preventive measures save lives. Keep those annual wellness check appointments and listen to recommendations from your healthcare provider. The Mayo Clinic reminds us to be sure that these screenings include:
- “Blood pressure. Regular blood pressure screenings usually start in childhood. Starting at age 18, blood pressure should be measured at least once every two years to screen for high blood pressure as a risk factor for heart disease and stroke.
If you’re between 18 and 39 and have risk factors for high blood pressure, you’ll likely be screened once a year. People age 40 and older also are given a blood pressure test yearly.
- Cholesterol levels. Adults generally have their cholesterol measured at least once every four to six years. Cholesterol screening usually starts at age 20, though earlier testing may be recommended if you have other risk factors, such as a family history of early-onset heart disease.
- Type 2 diabetes screening. Diabetes is a risk factor for heart disease. If you have risk factors for diabetes, such as being overweight or having a family history of diabetes, your healthcare provider may recommend early screening. If not, screening is recommended beginning at age 45, with retesting every three years.”
Take your meds. If you have been prescribed medications, it is essential that you take them according to directions, especially those for blood pressure, blood sugar, or cholesterol. Interrupting medication patterns can cause adverse outcomes.
Don’t stress. Stress can have detrimental effects on both the heart and the blood vessels. Talk to your doctor about methods to reduce any stress or anxiety you may be experiencing.
Think heart-healthy starting now. Don’t think you can wait until the ‘later years’ to worry about it. What you do today will affect those later years.
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