SeniorConnection.org

Can you feel my heartbeat? -Part 2
By Andrea Erickson

How can you reduce your risk of developing heart disease?

This is a common question among Seniors and Elders alike. But, the answer applies to humans of every age. Start young – keep your organs healthy and working. But, since aging is an ongoing process, here is a list of recommendations you can use to cope, or reduce your risk of encountering heart disease in your lifetime: Share this with your children, grandchildren, nieces, nephews, etc. You could help to save a life by simply sharing information.

Exercise

• Exercise 3-4 times per week for 20-30 minutes.
• Maintain a healthy body weight for your height and age.
• Breathe! Get oxygen into your bloodstream.

Reduce and/or eliminate bad health habits

• Do not smoke, or stop smoking if you smoke.
• Reduce alcohol intake (no more than two drinks per day – 5 oz. glass of wine, 12 oz. beer, or 1.5 oz spirits) and avoid recreational drugs. You may have been a child of the 60’s, but respect your body’s elegance as you age.

Relax

• Reduce stress in your life (identify outlets to relieve stress such as meditation, yoga, deep breathing), and learn to accept events that you cannot control.
• Live in the present moment – stop and look around you and be amazed by the sunset or sunrise, the stillness of a lake, the rhythms of the sea, the sounds of nature, the characters in the clouds.
• Rest and sleep. Give your body time to recover from stressful events.

Manage your time

• Time Management is critical to living life in this fast-paced world we live in! Schedule events and dates. Give yourself time to get things done. Enjoy your big and small life events.
• Schedule fun, but keep your life open to unexpected happenings.
• Stay true to your commitments, but understand that sometimes commitments can be delayed or postponed.

Enjoy your culinary appetites

• Eat nutrient-rich foods that are familiar, easy to find, and represent the five basic food groups (provide the most nutrients per calorie): grain, fruits and vegetables, dairy, meat and protein, fats, oils and sweets.
• Eat plenty of fatty fish (salmon, trout, or other oily fish).
• Replace butter with a healthy spread such as Promise, Smart Balance, or other that contains healthy fats and plant sterols.
• Avoid high fat dairy and meats (stick with lean meats, such as loin, skinless chicken breasts).
• Read nutrition labels.

Stay current with Health Checks

• Keep your blood cholesterol at or under 300 milligrams per day.
• Reduce high blood pressure (anything over 140/80 mmHg is one of the leading risk factors for heart disease.
•  Keep diabetes under control.
• Take doctor-prescribed medication to treat angina (chest pain), if needed.
• Get regular checkups for health conditions that may affect the heart, including high blood pressure, high cholesterol, and diabetes.
• Remember to keep your pulse on your emotional health
• Have a support group of friends and family to share your life’s moments.
• Embrace hobbies that add fun to your life! Read, garden, walk, bike, jog, etc.
• Keep a positive attitude – smile, pray, love, and laugh!

So, let me feel your heartbeat! This is your life. Feel better, be happy, and live a wonderful life!

Enjoy!