As we age, it's important to take extra care of our bodies, especially our hearts. Having a healthy heart is key to staying fit and active for years to come. But how can seniors ensure that their hearts remain strong?
In this blog post, we’ll look at some tips and advice on what activities you should be doing in order to keep your heart in top shape as you enter your golden years, read on!
How the Heart Changes with Age
As we get older, our heart's ability to pump blood effectively and efficiently changes drastically. Beginning in our late twenties, the heart starts to lose some of its elasticity and pumping power, and its rate of blood flow may become slower over time. This makes it harder for our heart to counter the many effects of growing older on our body, such as inflammation, oxidative stress and general wear-and-tear. While these changes can be managed through lifestyle modifications and medications, it's important to remember that taking good care of your heart is a must no matter what age you are.
6 Ways to Maintain Heart Health in Seniors
Eat a healthy diet that is low in sodium and saturated fats
Seniors are particularly susceptible to heart-related diseases and heart failure due to weakened heart health. Eating a healthy diet that is low in sodium and saturated fats can help protect seniors from heart complications down the road.
Sodium can cause an increase in blood pressure, which puts a strain on the heart, while high amounts of saturated fat can lead to heart disease. Senior citizens should focus on eating heart-healthy meals with plenty of fresh fruits and vegetables as part of a well-balanced diet. This will ensure that their heart stays strong and healthy so they can look forward to many years of good health. You can also read more about healthy diets for seniors here.
Exercise regularly, even if it's just a light walk around the block
Regular exercise can have some amazing benefits for heart health, especially for older adults. It’s important for elderly people to find gentle forms of activity that fit their abilities, such as low-impact aerobics or water exercises.
Even something as simple as taking a brisk walk three or four times a week can make all the difference towards maintaining good heart health in later years. Not only does it help to reduce the risk of heart disease, it also helps seniors feel their best and boosts their mood. Exercise can also improve sleep quality, increase levels of energy, and reduce stress and anxiety.
Manage stress levels
Managing stress is an important part of heart health for senior citizens. Stress increases heart rate, heart attack risk, and can even lead to heart disease if it isn't managed accordingly. Not only that, but studies have shown that regular relaxation techniques can help lower blood pressure and improve overall heart health in seniors.
This means taking time out of the day for hobbies or activities that help reduce stress like yoga or meditation, as well as simply taking a few moments to properly breathe can be beneficial in managing stress and improving heart health. Also, check out our previous post for tips on managing stress in older adults.
Quit smoking
Smoking has a variety of ill effects on the heart, including increasing blood pressure, cholesterol levels, and heart rate; reducing oxygen levels; and banishing heart-protective HDL cholesterol.
Quitting smoking helps reverse these outcomes quickly by reducing the risk of heart attack and stroke. Studies have found that most of the cardiovascular benefits from quitting occur within just 1-2 years after leaving cigarettes behind—with decreasing risks for heart disease continuing over a long-term period.
Drink alcohol in moderation
Many seniors may enjoy the occasional glass of wine or other cocktails, but heart health experts say that cutting back on alcohol is extremely important. Not only can heavy consumption lead to a number of heart-related potential problems such as increased cardiovascular risk and heart failure, but it also carries the risk of liver disease and high blood pressure – particularly in those over 65.
But studies have increasingly revealed the many positive heart health effects for seniors who opt for moderation when it comes to alcoholic beverages. For example, some research has found that reducing alcohol consumption can improve heart health markers such as cholesterol levels and reduce inflammation throughout the body.
While enjoying an alcoholic drink from time to time is normal, it’s important for seniors to keep their intake moderate for optimum heart health. According to the National Institute of Alcohol Abuse and Alcoholism (NIAAA), older adults shouldn’t take more than seven drinks per day if they don’t take any medications or have any health issues, while people over the age of 65 shouldn’t drink more than three drinks per day. So, next time you reach for that glass of wine or beer, remember that taking a night off may be the healthier choice for maintaining heart health in the long run!
Monitor your blood pressure and cholesterol levels
Going to the doctor for regular check-ups is a must for seniors trying to maintain heart health. Monitoring important heart signs such as blood pressure and cholesterol help to identify problems before they become too serious, so it's important that seniors don't ignore their heart health.
Knowing your numbers, especially as you get older, can help alert your physician of any potential heart health issues that may be developing long before they become dangerous. High blood pressure and high cholesterol can increase your risk of heart disease, heart attack, and stroke if left unchecked, so talking with your doctor about your heart health is essential. The benefits of keeping up with these check-ups can make all the difference when it comes to heart health in senior years.
As we age, it’s important to take proactive steps to keep our hearts healthy and prevent heart disease. Establishing a healthy diet, exercising regularly, cutting back on alcohol, quitting smoking, and monitoring blood pressure and cholesterol levels are all great ways to do this.
If your senior loved one needs help with in-home care, including maintaining a heart-healthy lifestyle, don’t hesitate to reach out to us. Our team at Home Instead would be happy to discuss the best care plan option. Contact us today to speak to our Care Manager!
