Be Heart Smart This February

~ by Richard Sgaglio

February is designated as American Heart Month by the federal government to encourage individuals to learn about, prevent, and treat heart disease. According to the CDC, more than 17 million deaths each year are caused by heart disease. Seniors are especially prone to cardiovascular disease. In the mid-1960s, more than half of American deaths were the result of cardiovascular disease. Although this percentage has decreased over the past several decades, heart disease is still the leading cause of death in the United States.

The first American Heart Month took place in 1964, when more than half of deaths in the United States were due to cardiovascular disease. Americans have an increasingly sedentary and inactive lifestyle which is a primary cause of cardiovascular disease. Many seniors slow down later in life, also have a less active lifestyle which can have negative health effects.  Other lifestyle choices also contribute to heart disease. Fatty foods, smoking, unchecked diabetes and even stress are major causes of heart disease. However, these diseases are preventable with a healthy diet and active lifestyle.

The American Heart Association recommends these tips to keep seniors’ hearts healthy:

1. Exercise: Try to get at least 30 minutes of light exercise five or six days a week, along with muscle-strengthening exercises twice a week. This can include walking, jogging, hiking, cycling, swimming, aerobics, yoga and even gardening,
   
   
2. Eat Healthier:  Limit fatty foods and red meat in your diet, while adding more fresh fruits and vegetables to every meal. Make sure your body has three servings of whole grains each day and plenty of fiber, while greatly reducing the amount of sodium, saturated fat, cholesterol and sugar you consume.
   
   
3. Change Behavior: If you still smoke tobacco you should quit. You should also limit your alcohol intake to no more than two drinks per day for men and one drink per day for women. Excessive alcohol use has linked to some types of cancers and other series health issues like liver damage.
   
   
4. Discuss Risks: Ask your doctor about your heart health. Explain to him about your family history of heart disease and other illnesses that may run in your family. Be sure to schedule regular checkups with your doctor to monitor your blood pressure and other vital signs. This will keep you on top of your health and will decrease your chances of getting preventable diseases. Set goals for improving your heart health and always take medication as prescribed by your doctor.
   
   
5. Get more sleep: It’s critical for seniors to have a full night’s sleep. Most experts say that seniors should sleep between seven and nine hours each night. Sleep is beneficial for brain functionality, emotional well-being, metabolism and even the immune system.
   
   
6. Reduce stress in your life. Stress isn’t good for a person’s mind or body, and high levels of stress have definitely been linked to heart disease. Find a stress reducer - one that will work for you and keep with it!

Symptoms of a Heart Attack

Not everyone experiences the same symptoms during a heart attack. Some people do not experience any symptoms at all. However, here are some symptoms to take seriously should you experience them:

• Chest pain, tightness, or pressure
• Shortness of breath
• Pain, numbness, or weakness in your arms or legs
• Pain in the neck, jaw, throat, upper abdomen or back

A 2018 report from the Centers of Disease Control and Prevention found that 80 percent of deaths from heart disease were preventable. The time to make a change is before you experience a cardiac event. Let’s make a plan to be heart smart this February and in the future.

The information in the above article is not intended nor implied to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.