As the body ages, the heart can grow weaker, making seniors more susceptible to heart problems such as hardening of the arteries, reduced blood flow and heart failure. Fortunately, you can make several lifestyle choices to support heart health and prevent some of these complications.
The heart is a muscle, and the best way to keep that muscle strong is to encourage it to work hard safely. Regular physical activity offers a host of benefits for the heart, including:
When it comes to effective exercises for seniors, variety is key. The greatest health benefits come from incorporating a variety of exercise types into a weekly regimen, including cardiovascular, strength, flexibility and balance exercises. Some popular options include:
Stress isn’t just uncomfortable to live with; it can take a toll on your heart health. According to the Mayo Clinic, stress leads to an increase in your blood pressure. Over time, this can increase your risk of heart disease and plaque buildup in your arteries. It also causes your body to produce high amounts of cortisol, a hormone that controls your blood pressure and heart rate.
Managing stress may be easier said than done, but that doesn’t mean it’s impossible. There are several techniques you can incorporate to reduce the toll stress takes on your heart, such as:
The National Sleep Foundation reports that seniors should aim for between 7 and 8 hours of sleep each night. While biological changes, such as shifts in your internal clock, health conditions and medications can make this challenging, the NSF states that healthy sleep is important for general health.
According to the American Heart Association, sufficient quality sleep is vital for heart health, playing a role in managing blood pressure and diabetes. On the other hand, poor sleep has been linked to increased inflammation and stress.
If you have a difficult time achieving restorative sleep, try incorporating some of these tips:
Hydration plays a key role in heart health, ensuring every organ in the body works as efficiently as possible. When you’re properly hydrated, your heart has an easier time pumping blood, meaning it doesn’t have to work as hard.
The amount of water you need depends largely on your lifestyle and health. For example, if you have heart disease or diabetes, your hydration needs are greater than someone without these conditions. Additionally, you need to drink more water if you’re on a medication that acts as a diuretic, such as water pills, or if you sweat excessively due to exercise or Ellisville's hot summer sun.
Make hydration a part of your daily routine by following these tips:
Research indicates a strong link between mental health and heart health. Not only does your mental health affect your lifestyle and likelihood of incorporating healthy habits, but it also triggers biological and chemical factors that influence your risk of heart disease.
Several types of mental health issues can affect your overall health. For example, those living with clinical depression have an increased risk of heart disease, with studies showing a 64% increase in the likelihood of developing coronary artery disease. Similarly, social isolation and loneliness can negatively impact the health of your cardiovascular system, as can anxiety disorders and post-traumatic stress disorder.
Fortunately, many of the methods you use to protect your heart health are effective in managing your mental health, including exercise, quality sleep and stress reduction. Along with these, some measures you can incorporate include:
Regular checkups with your health care provider let you proactively detect and treat heart conditions before they become serious. During a cardiology checkup, your doctor conducts a thorough evaluation of your heart and blood vessels. This may include:
Based on this information, your cardiologist will assess your heart health and risk of heart disease.
A heart-healthy lifestyle goes beyond your diet. By incorporating a range of choices and habits, such as a fitness regimen, stress reduction techniques and regular checkups with your health care team, you can enjoy healthy heart functioning for years to come.
