"You Reap What You Sow!"
An age-old saying, but stands to be extremely relevant, even today!
So, if you want to prevent being a heart patient, you must simply make smart choices today. These choices will eventually pay off for the rest of your life.
Non—disciplinary habits, poor diet, lack of exercise can all take their toll over the years. Any individual, at any age, can benefit from a few simple steps to keep their heart healthy during each decade of life. Here’s how:
In Your 20s
The 20s are our hustling years! Often to get ahead in our career, to fabricate connections, to prove our worth to the world, we tend to forget about our health! However, getting smart about our heart health, early on, puts us far ahead of the curve.
So, here are some methods to look after your health in your 20s:
- Find A Good Doctor And Have Regular Wellness Exams. You are young and healthy. Your immunity system is quite strong. But healthy people need doctors, too. Thus, find a good cardiologist, physician and start heart-health screenings now. Get your blood pressure, blood sugar, cholesterol, heart rate, and body mass index— all checked! Talk to your doctor about your diet and lifestyle. If you are overweight or have diabetes, acquire knowledge of what all habits and exercises can help you in becoming fit and healthy.
- Be Physically Active. Stay active. You must incorporate, at least one hour of workout, into your daily routine. Find new motivators and ensure to keep your physical activities interesting.
- Don’t Smoke And Avoid Secondhand Smoke. If as a teen, you became an addict to the habit of smoking, well, it is time for you to quit the same, buddy! Also, as mentioned earlier, (in our previous article — article link) even exposure to secondhand smoke poses a serious health hazard. As per U.S. Surgeon General Report, nonsmokers are up to 30 percent more likely to develop heart disease or lung cancer from secondhand smoke exposure at home or work. So, avoid such attitudes and environment.
In Your 30s
This phase makes us juggle between our family and career. Thus, we get little or no time to worry about our hearts.
Here are some ways to keep a check on all three components of your life:
- Make It A Family Affair. Fabricate and sustain healthy-heart habits amongst all your family members — your parents, your spouse, your kids. Move a lot and spend less time on the couch. Go for an evening stroll in a nearby park. Play basketball. Opt for cycling or even walk the dog. Inculcating a small, yet effective strenuous 30 minutes workout can too help you remarkably!
- What's Your Family History? Learn about your heart health by shaking down your family tree! It can be a warning sign for you if you have a relative, specifically, a parent or sibling, who has/ had any kind of heart disease. So, you must inform your doctor about any heart problems you learn about, in your family. Subsequently, you would need to focus on risk factors and control them by leading a healthy lifestyle.
- Tame Your Stress. Long-term stress can cause an increase in heart rate and blood pressure, ultimately damaging the artery walls.
Thus, learn and use stress management techniques. These techniques will not solely benefit your body but also enhance the quality of your life. Meditation, deep breathing exercises, and even enjoyable activities can help you reduce down your stress levels.
In Your 40s
If a healthy heart hasn't been a priority till now, understand why you need to make a lifestyle change and have the confidence to make it.
Work on the following steps to strengthen your heart in your 40s:
- Check Your Weight. Your metabolism can slow down in your 40s. Exercise a lot and adopt a heart-healthy diet to avoid weight gain. However, if you do get de-motivated at times, find a workout friend. You both can encourage each other to lead and maintain a healthy way of living.
- Get Your Blood Sugar Level Checked. Blood Pressure. Check. Heart-Health Screenings. Check. What about the Fasting Blood Glucose Test? Well, by the time you are 45, you must get your body glucose checked too. The first check-up serves as a baseline for your future test (which you should have every three years). Get your glucose checked more often or even earlier if you are diabetic or overweight.
- Do You Snore A Lot? If your sleeping partner constantly complains about your snoring, it is time to get your habit, checked. You might have sleep apnea. One in five adults has mild sleep apnea, a disorder that causes pauses in breathing during sleep. If not treated properly, this condition can contribute to high blood pressure, heart disease, and stroke.
In Your 50s
Aging, right? So, why don't you do it gracefully? You can get all those skin fillers injected, you can get your hair colored, but when it comes to your heart health, what do you do for that?
In your 50s, take extra steps to keep your health in check:
- A Healthy Diet, It Is! "What? You're 50!" If you want people to get shocked when you tell them about your age, you must get rid of your unhealthy eating habits. Press the refresh button. Add plenty of fiber-rich whole grains, fruits, vegetables, fish, nuts, legumes, and seeds to your diet. Do try to avoid meat as well.
- Notice The Warning Signs Of A Heart Attack And Stroke. Yes! So if you are experiencing any chest discomfort (that lasts more than a few minutes), cold sweat, nausea or lightheadedness, pain in one or both arms, back, neck, jaw, or stomach, it is high time to consult a cardiologist.
- Discipline Yourself. Follow Your Treatment Plan. You might have, by now, been diagnosed with diabetes, high cholesterol, high blood pressure, or other conditions that increase your risk for heart disease or stroke. Thus, ensure to lower the risk by following your prescribed treatment plan, including medications and lifestyle and diet changes.
In Your 60s/ 60s+
Monitoring your blood pressure, cholesterol, and other heart-related numbers closely and managing all your springing health problems — by cultivating necessary healthy eating practices and exercising regularly — can make you fit and help you live longer:
- An ankle-brachial index test — Maybe a Yes! It is a good idea when in your 60s, to get an ankle-brachial index test as part of your overall physical examinations. The noninvasive analysis evaluates the pulses in your feet and diagnoses peripheral artery disease — PAD (a lesser-known cardiovascular disease in which plaque builds up in the leg arteries). PAD causes leg pain when walking and increases the risk of heart attack and stroke.
- Assess your weight. It is a known fact and is stated everywhere from doctors to nutritionists, to healthcare magazines and newspapers — obesity makes your heart work harder. It increases the risk of heart disease, diabetes, high cholesterol, and high blood pressure. Thus, ensure to exercise regularly. Also, as you age, you'll notice that your body requires just an adequate amount of calories. Hence, eat smaller portions, but all of it must be nutrient-rich foods. Such habits will help you in being fit.
- Check for the warning signs. As mentioned earlier, we all need to be careful and observant of various symptoms of heart attack and failure. Thus, visit your cardiologist on a regular basis. Get immediate help when experiencing pain or any discomfort. Such measures can save your life and prevent serious conditions.
So, we hope, you'll adhere to all the points we've mentioned above.
But, if you have still have any queries regarding your cardiac health or are looking for the Best Cardiologists In Philadelphia or Chest Pain or Echocardiogram Specialist, Preventive Cardiology Specialist, you can simply contact Dr. Sanul Corrielus.
Counted amongst the Top Cardiologists In Philadelphia, Dr. Sanul, provides comprehensive and well-integrated care to his patients with an emphasis on preventive cardiology. He has merged traditional values and standards of patient care with heart-centered holistic techniques to provide patients with an understanding of sustainable journeys of progressive wellness.
So, call Corrielus Cardiology and schedule an appointment today.
Also, share your own experience and information on how you maintain a healthy lifestyle. Trust us! It can affect several lives, quite beautifully. Become a member of our Facebook group www.blackmendo.club, and help others know about your journey of health, wellness, and self-care. Get to know about their experiences and practices too!
*Note: The group is specifically for men.
So, what is the wait for?
Let us all live a joyful and healthy life!