Do you know that you are never too young or too old when it is about taking are of your heart? Well, it is important to prevent heart disease and all other cardiovascular diseases by making smart choices so that you do not have to pay off for your entire life. Improper diet habits, lack of exercise and unhealthy habits can actually take a toll in your life over the years. You may undergo private full body health MOT at Health Screening Clinic in order to know your present condition. Anyone at any age can get benefited by following simple steps to keep their heart healthy and strong. Read on to know how this is actually possible.
All age groups
Whatever might be your age, everyone can get benefited from a healthy diet and adequate physical activities.
Select a healthy eating plan – The foods you eat can reduce your risks of heart disease and stroke. You should select foods that are low in trans fat, saturated fat and sodium. Try to eat lots of vegetables and fruits, fish and fiber-rich whole grains, seeds, nuts, legume and meals without meat, being a part of your healthy diet. Choose dairy products that have lot fat in them and poultry or skinless. Restrict the intake of red meat and sugar-sweetened beverages.
Try to remain physically active – You may slowly work for almost two and a half hours of moderate-intensity aerobic physical activities such as brisk walking. This can be done every week or 1 hour and 15 minutes of continuous intensity aerobic physical activity like running or jogging and a combination of both in every week.
Besides, you need to perform muscle-strengthening activities for two or more days in a week that works all muscle groups such as – back, hips, legs, chest shoulders, abdomen and arms. Children will have to do at least 1 hour of activity daily.
- Learn the warning signs of a heart attack or stroke – It is never too early or too late to know about the warning signs of a heart attack and stroke. Everyone won’t experience sudden numbness with severe chest pain or stroke. The symptoms of a heart attack in women can be different than men and with full body health checks, these can be understood clearly.
In the 20s
Being smart about taking care of your heart early will put you far away from serious complications. The things you may do and you may not do indicate how long and how well you will live.
- Search for a doctor and perform regular wellness exams – Even if you are healthy, you will have to consult a doctor from time to time. Building a long term relationship with the doctor means you can begin with your heart-health screenings now. It is advised to talk to your doctor about your diet chart, lifestyle changes and check your blood pressure, heart rate, blood sugar, level of cholesterol and body mass index.
If you over-weight, pregnant or have diabetes, then you will have to check your blood sugar. By knowing where the numbers actually stand will make it convenient for you to detect a probable change in future.
- Stay physically active – It is much easier to remain active when you start at an early stage. You should try to keep the workout routine interesting by looking for new motivators and then doing it accordingly.
- Avoid smoking and secondhand smoke – If you are addicted to smoking from your teenage, then it is time to quit the habit of smoking. Even if you are exposed to secondhand smoke, then this can pose serious risks for your health. The nonsmokers are nearly 30 percent more likely to develop heart disease or lung cancer due to secondhand smoke when at home or in the workplace.
In your 30s
Your busy family and career lives may leave many adults with little time to think about their heart problems. Here are some ways to balance all of them.
- Make your heart-healthy living a family affair – You should try to inculcate heart-healthy habits in your kids and this way, you will be able to enjoy its benefits, too. Try to spend less time on the couch and more time on the move. Discover a nearby park on a bike or your foot. Plant a fruit and vegetable garden together in the yard and invite your kids to help you with cooking.
- Know your family history – It is extremely important to learn about your family history related to heart health. If you have any relative with heart disease, then this can increase your risks for it and more in case the relative is your parent or sibling. This means you will have to focus on several risk factors by exercising regularly, maintaining a healthy weight, eating healthy foods and quit the habit of smoking. You need to inform your doctor about any heart problems that you get to learn in your family.
- Tame your stress – Your long-term stress can lead to an increase in heart rate and blood pressure that may damage your artery walls. It is advised that you learn to manage the stress that will be beneficial for your body and overall quality of life. Try to do deep breathing exercises and spend some time each day to do something you would really enjoy.
In Your 40s
The health choices you may make will strengthen the condition of your heart in the long run. You will need to know why you should make a change in your lifestyle and have full confidence for it.
- Know your bodyweight – You may find that the rate of metabolism is slowing down during your 40s. However, you can still prevent yourself from gaining weight with a heart-healthy diet and doing proper exercise. Your trick should be finding out a workout routine you will obviously enjoy.
- Check your sugar level – Apart from conducting your blood pressure checks and other heart-health screenings, you should have your fasting glucose test when you are 45. The test acts in the form of a baseline for your future tests that should be conducted every three years. The testing can be done earlier or more often in case you are diabetic, overweight or at higher risk of becoming diabetic.
- Do not ignore your snoring – You should listen carefully to snoring complaints of your partner who sleeps with you. According to statistics, one in every five adults suffers from mild sleep apnea, a condition that can be the reason for pauses in breathing at the time of sleep. In case you are not properly treated, sleep apnea might be the reason for your heart disease, high blood pressure and stroke.
In your 50s
With the emergence of gray hair and wrinkles, what you won’t notice due to age is its impact on your heart. Starting in the 50s, you will have to take extra steps.
- Eat a well-balanced diet – It is quite easy to slip into unhealthy eating habits and so, you should refresh such habits by taking lots of vegetables and fruits, fiber-rich whole grains, fish, legumes, nuts and seeds.
- Know warning signs of a heart attack and stroke – Everyone will not suffer from sudden numbness with severe chest pain or stroke due to a heart attack. Heart attack symptoms in women seem to be different than men.
- Follow your treatment plan – You must have diagnosed by now that diabetes, high pressure, high cholesterol level or other conditions can increase the chances for your heart disease or stroke. You can lower this risk by following the treatment plan as prescribed by the private health checks doctor including changes in diet, medication and lifestyle habits.
In your 60s+
- Perform an ankle-brachial index test – When you are in your 60s, it is definitely a good idea to get an ankle-brachial index test, as part of your physical examination. The test evaluates the pulses in your feet to diagnose peripheral artery disease (PAD) which is a lesser-known cardiovascular disease where plaque accumulates in the arteries of your leg.
- Calculate your weight – Your body needs fewer calories when you become older. If you have too much weight, then this can cause your heart to work harder and increase the risk of high blood pressure, diabetes, heart disease and high cholesterol. By eating small amounts of nutrient-rich foods and exercising regularly, you will be able to maintain your healthy and proper weight.
- Learn the warning signs of a heart attack and stroke – The symptoms of a heart attack in women may be different than men. Knowing when you have a heart attack or stroke means you are more likely to get instant help. By undergoing quick treatment, you can save your life and thus, avoid serious disability.
With age, there is always an increased risk for heart disease. Your blood pressure, level of cholesterol and other heart-related numbers seem to rise. Make sure you watch your numbers carefully and deal with any health problems that may arise with healthy eating and proper exercise. This can help you to live longer and better life.