The human heart is truly a workhorse: it beats 2.5-billion times over the average lifespan, according to Harvard Medical School.
The heart keeps your body running optimally by pumping blood to your body, supplying oxygen and nutrients to cells. As we age, the heart and blood vessels are more prone to damage, and it becomes tougher to pump that all-important blood to the spots that need it most.
While ageing is beyond our control, making the right lifestyle choices can help keep your heart healthier and reduce your risk of heart disease and other heart problems.
In honour of Heart Health Month, consider these six ways to keep that heart pumping strong well into your 70s, 80s and beyond.
1. Get moving
It’s never too late to start an exercise routine. Keeping active strengthens the heart muscle, helps keep your weight in check and guards against artery damage from high cholesterol, blood pressure and blood sugar.
The American Heart Association recommends combining moderate aerobic activity (such as walking, cycling or dance) with resistance training (lifting weights or doing body-weight resistance moves such as sit-ups or squats) to help prevent or manage heart disease.
Aim for 30 to 40 minutes of activity, a few times a week, with an 80/20 split between aerobic and resistance activities. At Amica, exercise programs are designed to be fun and accessible for seniors, with activities such as DrumFIT and Chair Yoga.
Getting regular exercise helps maintain a healthy weight, which also has heart-healthy benefits. Before starting an exercise regimen, always talk to your doctor.
2. Eat a heart-healthy diet
Combining exercise with healthy eating is one of the best ways to help prevent heart disease. Healthy meals made with fresh ingredients, including fruits and vegetables, are always on the menu at Amica, which helps take the guesswork out of managing diets.
The American Heart Association recommends foods low in sodium, saturated and trans fats, choosing fibre-rich whole grains and omega-fatty-acid-rich fish.
Try to limit red meat, sugar-sweetened beverages, and opt for low-fat dairy products as well as skinless poultry. Not only will your heart thank you, but you’ll feel better after your meal, too.
3. Stay hydrated
When you’re well hydrated, your heart can pump blood more easily throughout the body, according to the American Heart Association. What’s more, good hydration supports essential body functions and may also reduce the risk of heart failure, according to research published in the European Heart Journal.
Water is always the best beverage choice for hydration, and how much you need can vary based on climate and exercise levels.
A good rule of thumb is to always drink water before you exercise or go out in the sun, and don’t wait until you’re thirsty to drink, as it is a sign you might already be dehydrated.
Lastly, your urine colour can be a good indicator if you need more water — pale and clear is a sign you’re well hydrated, while a dark colour suggests it's time to boost your H2O intake.
4. Reduce your alcohol intake
Many of us enjoy a glass of wine once in a while, but moderation is key. According to the Heart & Stroke Foundation, drinking too much alcohol can increase your blood pressure and raise your risk of heart disease and stroke.
For seniors, it’s important to keep in mind that, as you age, you become more sensitive to the effects of alcohol, and your body processes alcohol slower. What’s more, alcohol can interfere with certain medications; some may not work as well, while others can intensify their effects.
Limit your alcohol intake to no more than two standard drinks per week (and no more than one standard drink in one sitting) — which translates to five ounces of wine or 12 ounces of beer.
But, talk to your doctor about what’s best for you. Some days, you can skip the alcohol and indulge in a flavourful (and low-sugar) mocktail instead.
5. Manage stress
We all have stress. For seniors, it can come with life changes such as the loss of a spouse or dealing with a chronic illness. But when it comes to your heart, it’s important to manage it, as chronic stress can lead to persistent inflammation, increasing your risk of heart disease.
When we’re stressed, we tend to fall back on unhealthy behaviours such as smoking, drinking too much alcohol, and not getting enough sleep or physical activity.
Keep stress levels in check by engaging in healthy habits such as getting regular exercise, connecting with others to talk, listening to music or taking part in a favourite hobby.
At Amica, there are plenty of activities — from volunteering to art workshops and pet therapy — that will help you manage stress while keeping active and engaged with friends in the community.
6. Monitor blood pressure and cholesterol
Along with health checkups, be sure to regularly assess your blood pressure and cholesterol levels. According to the Heart & Stroke Foundation, high blood pressure (or hypertension) and high cholesterol are major risk factors for heart disease, while high blood pressure is the number-one risk factor for stroke.
At Amica, you’ll have 24/7 support, on-site nurses, and emergency staff, so you can rest assured you’ll get the care and check-ups you need. We prioritize collaborative care, working closely with external providers to ensure you receive comprehensive support.
When it comes to matters of the heart, that’s good peace of mind.
Book a tour to learn more living on your own terms in an elegant Amica residence with exceptional dining, amenities, activities, personalized care, and safety measures.