Looking After Your Heart on World Heart Day and Beyond

World Heart Day, the brainchild of the World Heart Federation working with the World Health Organisation, is celebrated on 29th September. The aim was to raise public awareness of cardiovascular diseases, including coronary heart disease and stroke. Many of the signs of cardiovascular disease go unnoticed until it’s too late and the disease can affect anyone, regardless of age, fitness or lifestyle. According to the World Heart Federation, one in three people are killed by heart disease, with one in five dying prematurely. Most heart disease, however, can be prevented or managed by making small, consistent changes to significantly improve heart health over time.

A healthy diet is one of the most important factors in preventing the risk of cardiovascular disease. The best diet is one with lots of fruit, vegetables, nuts and whole grains with limited amounts of sugar, salt and fats – particularly saturated fats and trans fats.

• It’s important to eat a variety of whole (unprocessed) and fresh foods each day including at least five portions of fruit and vegetables. When using canned or dried vegetables and fruit, make sure to choose those without added salt and sugars. According to the British Heart Foundation, a diet high in fruits and vegetables can lower the risk of both heart disease and stroke by up to 30%. The British Heart Foundation’s website has some excellent ideas for adding more fruit and vegetables to your diet.
• Restricting the amount of fats and oils in your diet will help reduce the risk of cardiovascular disease. Some fats are necessary for energy, for absorbing the fat soluble vitamins, A, D, E and K, for a healthy immune system and for brain function but it’s important to choose unsaturated fats including oils from vegetables, nuts and seeds such as sunflower, safflower, rapeseed, olive, peanut, walnut and corn oil, the fats in avocado and in oily fish such as herring, pilchards, mackerel, salmon and trout. Too much saturated fat including the fats found in cream, cheese, full fat milk and yoghurt, butter and other solid fats such as lard and hard margarine, along with fatty, processed meats such as sausages and bacon will raise your cholesterol which leads to the build-up of fatty material in the blood vessels.
• Choosing white meat and fish over red meat and eating limited amounts of processed meats helps reduce the fats as does using unsaturated vegetable oils. Try to opt for low-fat or reduced fat versions of milk and dairy products and avoid fried foods. Fish and white meat have a lower saturated fat content and higher level of omega-3 fatty acids which reduce inflammation and improve blood vessel function. Fish and white meat have the added bonus of supporting brain cell membranes and may help slow age-related cognitive decline.
• Salt and sugar may be essential nutrients in small amounts but excessive intake can lead to serious health issues. Salt raises the blood pressure, forcing the heart to work harder and increasing the risk of heart attacks and strokes. Excess sugar leads to weight gain, inflammation and insulin resistance, which stress the cardiovascular system. High levels of salt and sugar are found in processed foods – and often in restaurant meals so it’s best to consume restricted amounts.

Research reveals that regular physical activity can lower the risk of coronary heart disease, stroke and Type 2 diabetes. It strengthens the heart muscle and improves blood flow, which is essential for cardiovascular health, it can help decrease blood pressure reducing the strain on the heart and it can lower the levels of harmful cholesterol in the body and raise the levels of good cholesterol. Of course, being active also improves mood, reduces stress and increases energy levels, making you feel better. But what type of exercise is best for the over 55s?

Walking

Walking is one of the simplest, effective and inexpensive ways to improve heart health, especially if you’re new to exercise. Taking a walk outdoors also helps you connect with nature, which is good for your overall wellbeing. Age UK has a walking programme which encourages inactive older adults to become more physically active. Better Me also offers a comprehensive guide to starting a safe and effective walking programme for older adults, but there are many more on the internet.

Cardiovascular exercises

Swimming, dancing, cycling and running are all excellent exercises helping to increase heart rate and improve overall cardiovascular fitness – they can also help with balance which is important if you are to avoid falls in later life. It is recommended that older adults aim for at least 150 minutes of moderate-intensity aerobic activity each week. Ideally this will be spread over at least three sessions with moderate activity being when your heart rate and breathing increase but you’re still able to chat. It’s really important to make sure you have a warm-up (usually about 10 minutes) and a cool down with gentle stretching of the same duration.

• If you’re starting an exercise class as an older adult, I would recommend looking for an instructor that has at least Level 2 Exercise to Music qualifications or equivalent and preferably a Level 3 qualification for teaching older adults. Many fitness instructors in today’s fitness industry, have one-day online training which is fine for the majority of the population but a qualified instructor will be better able to offer modifications and adjustments to the exercises. This will ensure that your warmup and cool down are long enough and that the class is structured to build up from the warmup to a pulse raiser, up to an aerobic peak – that is the maximum intensity for the class and then gradually to slow down until the cool down is reached.
• Consult a healthcare specialist before starting a new exercise programme, especially if you’re coping with chronic conditions.
• Start slowly and gradually increase intensity and duration. Tell your fitness instructor that you are just starting out and he/she should offer lower impact adjustments until you build up your fitness levels.
• Use supportive footwear, stay hydrated and stop if you feel dizzy, have chest pains or become short of breath.

In almost every area of the UK, you’ll find exercise classes that provide an excellent workout whether you enjoy aerobics or dance-fitness classes such as Zumba, Fitsteps or the West End workouts of Chichi-Fit. Most of the dance-fitness brands offer ‘Gold’ or ‘Encore’ classes designed for older adults and people returning to exercise and there are an increasing number of chair-based classes which still provide a good workout. There are plenty of classes on the internet and on YouTube but I would always recommend going to a class where you are working with an instructor.

Strength training

Building muscle strength through resistance training, lifting weights or bodyweight exercises can help strengthen the heart muscle and improve overall fitness. Adults lose up to 8% of muscle mass every decade after the age of 30 and that speeds up after the age of 60. Most people don’t notice that’s happening until they fall or getting out of a chair requires effort. Resistance or strength training helps slow that decline. Not only does it help the heat it directly counters sarcopenia, which is the gradual loss of skeletal muscle mass that becomes significant after the age of 60. If you’re beginning a strength training programme, it’s wise to book a few sessions with a full qualified personal trainer – usually to be found at a local gym although many PTs work independently and will advertise. A trainer can provide a tailored strength training programme, ensure proper technique and offer motivation and support.

Low impact exercises

Climbing the stairs, doing household chores and gardening are all low impact exercises which can be counted in your 150 minutes a week exercise programme.

Reducing stress is crucial for maintaining cardiovascular health and reducing the risk of heart disease. Chronic stress may lead to high blood pressure but managing stress levels through exercise, socialising and relaxation techniques, it’s possible to improve your well-being can be improved as well as reducing stress levels. From physical activity, healthy lifestyle habits, mindfulness and social support, there are so many ways to reduce stress. It is important to understand what triggers your own stress in the first place: health concerns, adjusting to retirement, caregiving, loss of a loved one. There are support groups and guidance to help with all these. Relate provides counselling and support for those adjusting to retirement. Age UK offers a range of services to help with retirement planning including financial advice and staying active and social). Age UK, Cruse Bereavement Car and Marie Curie all offer counselling, helplines, local groups and practical guidance for those coping with grief and loss.

In addition to the stress-busting ideas below, listening to music and pet ownership have both been linked to lowered blood pressure. How about treating yourself to a regular massage session or a day at a spa?

Exercise

Regular exercise is an excellent way to destress particularly yoga, Pilates and Tai Chi. Yoga focuses on brining the body, mind and spirit together through poses, breath control and meditation, which calm the nervous system and reduce stress hormones. Pilates, with its emphasis on core strength, stability and controlled movements can improve posture and body awareness and also promotes relaxation and mindfulness which helps reduce stress. Tai Chi combines flowing movements with deep breathing and mental focus, helping balance and relaxation and reducing cortisol levels in the body. If any fitness studios or community settings are offering Sound Baths, do go along. A sound bath, using the vibrations of a large gong or drum, seems strange at first but it is very relaxing.

Social connections

Maintaining social connections is not just good for mental well-being, it’s essential for heart health. Studies show that loneliness can increased the risk of heart disease by up to 51% and laughter is certainly stress-reducing. If you’re keen on improving your fitness, joining a local exercise group, a walking or cycling group or fitness class will help you make new friends. Take a look at our blog on ‘National Singles Day’ and you’ll find lots of ideas for increasing your social circle – whether you’re single or living with a partner or spouse.

When we sleep, our blood pressure naturally decreases providing a necessary rest for the heart. Lack of sleep prevents this happening, leading to raised blood pressure. Poor sleep also increases the levels of stress hormones, including cortisol, and promotes inflammation in the body and it also disrupts hunger hormones, leading to increased cravings for unhealthy food and weight gain. So how do we improve our sleep?

Maintain a consistent sleep schedule

Going to bed and getting up at the same time every day helps regulate your body clock, making it easier to fall asleep.

Create the best sleep environment

A bedroom that is cool, dark and quiet promotes the release of melatonin and deeper sleep. Consider blackout curtains or a sleep mask. Comfortable bedding, supportive mattresses and pillows that relieve pain or pressure points can enhance sleep quality.

Sleep stories, meditation/relaxation apps or soothing music

Although many sleep experts advise keeping mobile phones away from the bedroom, I always find that sleep stories, sleep meditation or soft music help me sleep. Make sure you choose the sleep stories on YouTube or any of the similar sites are designed to help you sleep and don’t end with loud voices or music. Personally, I find Gregorian chants very soothing. It’s also possible to access meditation and relaxation sessions online – again, choose those designed as guided sleep meditations.

Avoid stimulants and choose natural products designed to help sleep

Caffeine, nicotine and alcohol can all disrupt sleep patterns and, as we age, we metabolise these more slowly so avoid caffeine and nicotine in the afternoon and evening and limit alcohol which may help you fall asleep but is linked to nighttime awakenings. Drinking herbal teas such as chamomile or tart cherry, taking magnesium and low-dose melatonin may also support relaxation and sleep but do speak to your healthcare professional before taking either.

Those of us over the age of 50 are advised to check our own blood pressure regularly – or to call into a pharmacy and get someone to check it for us. A recent study has revealed that less than half of people aged 50 to 80 who take blood pressure medications regularly check their own blood pressure. There are a whole range of home blood pressure monitors on sale both in retail outlets and on the internet. If you’re unsure how to check, Blood Pressure UK has a ‘how to’ guide. If you have ‘White Coat Syndrome’ which means your blood pressure shoots up every time you even look at a monitor, try taking your blood pressure in a relaxed setting, make sure you don’t look at the first reading and then take two more – it works with me. Doctors will sometimes provide you with a 24-hour monitor which is a bit of a nuisance because of the way it inflates at intervals but it is really worth checking.