Heart Health for Older Adults

According to the California Department of Public Health, heart disease is the leading cause of death in California. In a statistics report by the Centers for Disease Control and Prevention, 66,340 deaths due to heart disease were recorded in California. These show how important it is to know about heart health. 

As you age, your heart doesn’t beat as fast during physical activity or in times of stress, the chambers of your heart may increase in size, and you may feel a fluttering in your chest. These changes may increase a person’s risk of heart disease and other health related problems. Some risk factors can also be linked to cognitive health. By taking care of your health, you protect your heart from risk. 

SIGNS OF HEART DISEASE

It is important to have regular checkups with a doctor. Some people do not have noticeable symptoms, others only feel it during exercise or in times of stress, and many do not have symptoms at all. 

Aside from chest pain, the following are possible systems of heart disease:

• Pain, numbness, and/or tingling in the shoulders, arms, neck, jaw, or back

• Fainting, lightheadedness, or sudden dizziness

• Crushing chest pain or pressure in the center or left side of the chest

• Cold sweats

• Rapid or irregular heartbeat

• Nausea, vomiting, or stomach upset

• Anxiety

• Shortness of breath when active, at rest, or while lying flat

• Weakness

• Tiredness or fatigue

The symptoms of heart attack may be different in women and men. In comparison to men, women are more likely to experience tiredness, anxiety, shortness of breath, weakness, and pain in the back, shoulder, or arm. 

IMPROVING HEART HEALTH

Once you reach your 50s, the effects of your lifestyle and health habits are showing up on your body. Others start having high blood pressure, and diabetes, and experience symptoms such as chest pain. The following are steps to keep your heart healthy as you age:

1. Stay active  

Regular physical activity can improve physical fitness, well-being, and body weight. It lowers the risk of developing conditions such as high blood pressure and high cholesterol. It can be gardening, brisk walking, or dancing - as long as you move your body. Aim to have at least 150 minutes of physical activity every week if possible. Research has also found that resistance or strength training and aerobic exercise can benefit heart health. Talk to your doctor before you start a fitness routine to know what is best for you.

2. Get Plenty of Sleep

It is important to get plenty of sleep to support healthy brain function and overall health. Not getting enough sleep increases the risk of diabetes, stroke, obesity, heart disease, and high blood pressure. Sleep patterns can also change when we get older which makes it more difficult to fall asleep. Some habits to help you get plenty of sleep can be avoiding caffeine, keeping the room quiet and cool, and going to bed and sleeping at the same time every day. If you still find it difficult to sleep, consult your doctor. 

3. Keep your diabetes, high blood pressure, or high cholesterol under control

High blood pressure and high blood cholesterol are two major risks for heart disease. If your blood pressure and cholesterol is high, talk to your doctor to lower them.

4. Quit smoking

Smoking increases the risk of heart attack and heart disease. It can also worsen existing risk factors for heart disease. Smoking adds to the damage to artery walls which occurs in heart disease. Quitting smoking lowers your risk. 

5. Minimize unnecessary stress

Stress contributes to high blood pressure and other heart disease risk factors. Chronic stress can affect the immune system, learning, memory, and anxiety as you age. Higher stress levels can also trigger a heart attack. Learn to manage stress through relaxation techniques, eating healthy, and talking to your loved ones or therapist.

6. Maintain a healthy weight

A person is more likely to develop diabetes, heart disease, and high blood pressure if they have more body fat. You can maintain a healthy weight through regular exercise and limiting portion sizes. The healthy body mass index (BMI) for most adults is between 18.5 and 24.9. 

7. Understand your risk of heart disease

Your risk of heart depends on many factors such as age, sex, family history, eating healthy, or being physically active. You have a higher risk if you smoke, are overweight, have high blood pressure or cholesterol, and have diabetes. Women generally get heart diseases later than men. Despite this, it is the number one killer of women. To determine your risk of heart disease, talk with your doctor.

8. Have a healthy heart diet

The American Heart Association recommends ten ways to improve heart health by having a healthy diet. Calories should be balanced with physical activity, reach for a variety of fruits and vegetables, choose whole grains, include healthy protein sources, use non-tropical liquid plant oils, choose minimally processed foods, subtract added sugars, cut down on salt, and limit alcohol. 

To learn more about heart attack symptoms, you can read more about them in the American Heart Association.