TOP 5 TIPS FOR A SENIORS HEALTHY HEART

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Population aging is accelerating rapidly worldwide. Increased life expectancy — up from an estimated 72.3 years in 2014 to 73.3 years in 2019 — will bring the number of people aged 65+ worldwide to over 604 million, or 10.8 percent of the total global population.

As a person grows older, the risk of heart diseases increases and the hazardous factors reaches the height in case of seniors due to low activity level, less nutritious diet, increased weight, high blood pressure and so many other causes.

Heart disease is the leading cause of death for older people in the UK. Aging cause changes in the heart and blood vessels. As we get older, the heart can’t beat as fast during physical activity or stress as when you were younger.  However, heart disease risk does not have to become inevitable. There are actually numerous behaviors and lifestyle choices that you and your loved ones can adopt in order to reduce the risk of heart disease.

Aging causes the following changes to the heart –

  • Blood vessels become stiffer and thicken that disturbs the blood flow
  • Heart valves become thicker and stiffer, causing leaks or problems with pumping blood out of the heart.
  • Certain sections of heart may increase in size
  • Fatty deposition on the walls of arteries (atherosclerosis)
  • Hardening of the arteries (arteriosclerosis)

 

In this article, we have mentioned the top 5 tips for seniors healthy Heart –

 

  1. Stay Active

The human body responds to exercise, no matter what its age. There are so many health benefits for regular light exercises, yoga, fitness classes, biking, gardening, swimming, walking, and aerobics. About half of the body movements decline associated with aging and it is due to a lack of physical activity. Without regular exercise, people over the age of 50 years can experience a wide range of health issues such as –

  • Reduced joint flexibility and mobility
  • Reduced bone strength
  • Increased body fat levels
  • Increased blood pressure
  • Reduced cardiovascular and respiratory function
  • Reduced coordination and balance
  • Reduced muscle mass, strength, and physical endurance

So, get up, take some physical efforts and get moving to protect your heart from all the age-related diseases.

  1. Monitor your Weight

Regular activity can help you manage overweight issues, lose weight, stay healthier, slow down the aging process, sleep better, reduce stress level and make you happy and healthier person.

It’s a well-known fact that a healthy weight helps in controlling the blood pressure. Hence, maintaining a healthy weight is essential to combating the heart disease and its symptoms. To manage your weight, take simple steps such as –

  • Drink Water, Especially Before Meals
  • Eat Eggs For Breakfast
  • Drink Coffee (Preferably Black)
  • Drink Green Tea
  • Cook food with Coconut Oil
  • Cut Back on Added Sugar
  • Eat Less Refined Carbs
  1. Healthy & Nutritious Diet

Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce the risk for heart disease, including heart attack and stroke. A proper healthy meal that supports heart health should include:

  • Lean protein (lean meats, seafood, eggs, beans)
  • Fruits and vegetables (think orange, red, green, and purple)
  • Whole grains (brown rice, whole wheat pasta)
  • Low-fat dairy (milk and its alternatives)

Older adults need more calcium and vitamin D to help maintain bone health. Have three servings of vitamin D-fortified low-fat or fat-free milk or yogurt each day. Other calcium-rich foods include fortified cereals and fruit juices, dark green leafy vegetables and canned fish with soft bones.

  1. Regular Medical Check-up

Each year we grow older, we need for regular medical tests. A regular medical check-up is crucial for the benefit of general well-being and overall health. A lower elasticity of blood vessels contributes to higher blood pressure and therefore puts older people at a higher risk.

By getting the right health services, screenings, and treatments on time, you are taking steps that help your chances for living a longer, healthier life.

Even if you are healthy and have nothing wrong with you, it is wise to have a yearly medical check-up.

  1. Live Healthy Lifestyle

In Older age, the stress-free lifestyle is considered as a Healthy lifestyle or a healthy aging. Getting older can come with a variety of health challenges. Few ways to promote healthy aging are –

  • Positive thinking
  • Regular workout
  • Eating healthy and balanced diet
  • Regular health screenings
  • Stay away from alcohol & smoking
  • Having enough sleep
  • Participating in activities you enjoy

Getting older involves change, both negative and positive. However, you can enjoy aging if you understand what’s going on with your body and take steps to maintain your health.

References-

https://www.heartandstroke.ca/get-healthy/stay-active

https://www.qld.gov.au/seniors/health/healthy-living/

https://www.helpguide.org/articles/healthy-living/exercise-and-fitness-as-you-age.htm

https://www.heartandstroke.ca/get-healthy/stay-active/tips-to-get-physically-active

https://www.niddk.nih.gov/health-information/weight-management/health-tips-older-adults

https://www.cdc.gov/family/checkup/index.htm

http://www.medic8.com/healthguide/elderly-care/healthy-lifestyle.html

http://www.seniors.asn.au/centric/health_wellbeing/healthy_lifestyle.jsp

http://www.everydayhealth.com/senior-health/understanding/diet-and-aging-gaining-a-nutritional-edge.aspx

 

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