By Jess McMullin, Heddington Oaks
February is the perfect time to focus on your heart. Not only do we celebrate love with Valentine’s Day, but it is also American Heart Month. Heart disease is the number one killer of American women and men, and the leading cause of serious illness and disability. According to the Center of Disease Control and Prevention (CDC), approximately 610,000 people die of heart disease in the United States every year — that’s one in every four deaths. When looking at just the senior population (65+ years or older), the percentage goes up tremendously with 84 percent succumbing to heart disease.
Americans put themselves at great risk for heart disease via three key factors: high blood pressure, high cholesterol, and smoking. Roughly half of Americans (47 percent) have at least one of these three risk factors, according to a report from the National Center for Health Statistics. Other conditions and life choices that put people at a high heart disease risk are diabetes, overweight, poor diet, physical inactivity, and excessive alcohol.
It’s a fact that the risk of heart disease increases with age; however, we can counteract that by living a smarter, healthier lifestyle.
Stay Physically Active. As we age, our bodies naturally lose muscle and decrease metabolism. The American Heart Association (AHA) recommends 150 minutes of weekly physical activity, roughly 25 minutes per day. Light weight lifting is also part of AHA’s recommendation. Ideally, seniors should work two days per week with either small hand weights or a resistance band. Most Peoria-area fitness clubs now offer senior class options for yoga, strength, and water aerobics.
Eat a Heart-Healthy Diet. As age increases, the need for calories goes down. However, one still needs the same amount of nutrients. Focus on building meals around “nutrient dense” foods such as vegetables, fruits, unrefined whole grains, and fish. Cut back on foods high in saturated fat, salt, and cholesterol — like fatty meats.
Maintain a Healthy Weight. One of the most common paths to heart disease is through obesity. Too many pounds around the middle can add up quickly to high blood pressure, high cholesterol, and diabetes — all which greatly increase your chance of heart disease. It’s more important than ever in your older years to be fickle on how you fuel your body. Get regular check-ups at the doctor for not only your weight, but also to monitor blood pressure and cholesterol levels and test for diabetes. Many are controllable through diet and medication. Free screenings are offered throughout Peoria from the Wellmobile. Check their website www.Wellmobile.com for a stop near you.
Keep Your Heart Happy. Research has found that chronic frustration, stress, fear, and depression can also aid in the development of heart disease. Focus on being grateful for the things and people in your life rather than those who are missing. Read and tell jokes to maintain a healthy sense of humor and laugh a lot! Stay connected with family and friends to avoid feelings of isolation.
Sleep Tight. Ideally one should get between 7–8 hours of sleep per night. Research has shown that when sleep levels drop below five hours, there is an added risk of coronary heart disease. To make your sleep more valuable, limit your caffeine to the morning and naps to only 20 minutes. Keep a regular sleep schedule and avoid electronics right before bedtime. Exercise and fresh air will also help you sleep sound.
Aging doesn’t automatically mean heart problems. You can keep your heart healthy no matter how old you are — but it does take some effort on your part. Consider changing your everyday habits with these recommendations so that your heart can live happier, healthier… and longer!
Heddington Oaks is a non-profit skilled care nursing home in West Peoria that has daily activities to keep seniors on the move. Their full-time dietitian creates heart-healthy meals on a weekly basis. Visit www.HeddingtonOaks.com for more information on the Peoria County owned facility. Tours available by calling 309-636-3600.