OUR BEATING HEART

As we grow older, we become more aware of health issues like a stroke or heart attack, especially if we have a friend or family member who has suffered one or the other. At this stage of our lives, taking care of our hearts becomes more important than ever as our risk of heart disease increases.
Ageing affects our hearts and the blood vessels, which stiffen and change, raising the risk of high blood pressure, heart failure, and stroke. When our blood vessels thicken, our hearts have to work harder to pump blood around our bodies. Heart valves can also stiffen and leak, which could cause fluid build-up, and if the heart rhythm slows or changes, that increases the chance of irregular heartbeats.
However, the good news is that there are lifestyle choices we can make that will affect the rate at which these changes occur, and maintaining a nutritious diet plays a crucial role. Foods such as fruits; vegetables; whole grains like whole wheat flour, beans, and oats; and lean meats like fish and chicken should be regular parts of our daily meals. Reducing the amount of salt used in cooking would help control our blood pressure and reduce our risk of heart disease.
Next on the list for maintaining a healthy heart is regular physical activity, i.e., exercise. This is one of the most effective and highly recommended ways to keep our hearts pumping properly. Research shows that we should aim for about 150 minutes of moderate exercise each week. This can be broken down into five-, 10-, or 15-minute blocks – whichever is most comfortable and attainable for our level of health and activity.
Walking, swimming, or cycling are all good exercise activities, and if we can manage some resistance training, like lifting weights, this would be even more beneficial in helping us retain our muscle mass; it also helps with our posture and stability.
Regular exercise does not only strengthen the heart, but together with a nutritious diet, it helps us manage our weight since excess weight places more strain on our hearts and increases our risk of high blood pressure and type 2 diabetes. It also puts more strain on hips, knees, and ankles and can exacerbate joint aches and pains.
Research proves over and over again the importance of regular exercise. It is an easy, inexpensive, and effective way to avoid cardiovascular disease, improve our physical function, increase our mental health, enhance our overall quality of life, help us maintain our independence, and may even help us live longer.
As the weather gets hotter during El Niño, it is important to drink water throughout the day to stay hydrated. Dehydration can lead to heart complications like low blood pressure and heart rhythm issues. Staying hydrated helps our hearts function properly and keeps us energised in these hot weather conditions.
Stress management and good sleep are also essential for a healthy heart. Meditation, deep breathing, or simply spending a quiet hour each day can help us relax; socialising with friends and family can also ensure that we maintain good mental health and do not fall into a depressed state due to isolation.
Being relaxed and free from anxiety, worry, and stress would help us sleep better, which does support our heart health. This is also the age when we should let go of bad habits like smoking and excessive drinking. Lowering our alcohol consumption and quitting smoking can dramatically lower our risk of cardiovascular issues.
Smoking is a primary risk factor for heart disease, and excessive drinking can raise our blood pressure, weaken our heart muscles, and contribute to cardiac problems.
Let’s work to keep our hearts beating healthily, but also know to seek medical attention if you experience chest pains or discomfort; shortness of breath, fainting or light-headedness; nausea and vomiting; or palpitations, pounding of the heart, or irregular heartbeats.
While we can do as much as we can to maintain our health and wellness, it is important, especially at our age, to get regular medical check-ups to catch any changes that would require medication, lifestyle changes such as a specialised diet, or more serious medical interventions.
I have advocated through this column for a free annual medical check-up to be made available to every senior citizen, especially as a programme for preventative health care. As we come to the last quarter of the year when the 2027 budget will be prepared, let’s hope that the government will give this idea serious consideration.