Heart Healthy Tips for Seniors
February is National Heart Health Month, and with heart disease being the leading cause of death for adults ages 65 plus, Handle With Care is sharing tips to help keep you and your senior loved ones heart beating strong this month and beyond. Eighty percent of heart disease is preventable with a few easy tips for keeping healthy in celebration of National Heart Health Month. These tips come from senior care expert, Tonya Jackson, RN BSN, MSHA and VP of Caregiver Strategy, Senior Helpers, the premier provider of in-home senior care, which recently acquired Handle With Care.
1. Treat yourself, with exercise-Exercise is one of the best gifts a you can give your heart and crucial in preventing heart disease because it lowers the risk factors associated with heart disease, such as obesity, high blood pressure, high blood sugars and increased cholesterol. Exercise helps with weight loss which lowers cholesterol and can even lower the senior's blood pressure and slow the heart rate.
Limited mobility does not mean a senior cannot exercise. I would recommend some forms of yoga, water aerobics, chair exercises that include upper body strength, and low impact walking.
2. Acknowledge that caring for someone ill can be a stressful time-If you find yourself caring for a senior with heart disease, it can be a very stressful time; however is imperative to take care of yourself first. But do ensure the senior is active and eating a heart healthy diet.
3. Incorporate simple lifestyle changes one bite at a time-These simple lifestyle changes can include reducing the amount of highly processed foods and quitting smoking; these are highly effective ways to prevent heart disease and can be done with baby steps to help you reach your goal. Another beneficial lifestyle change is incorporating 30 minutes a day of exercise. Pro tip: try exercising for just 10 mins like a walk around the block three times a day. Ultimately it is all about knowing your body and what works for you-know your numbers (blood pressure, blood sugar, body mass index, and cholesterol) and stay diligent.
4. Prioritize Sleep-it's not just a luxury- According to a recent survey of 1,000 senior citizens ages 65+ issued by Senior Helpers, nearly 70 percent of seniors do not meet the National Sleep Foundation's sleep duration recommendation of 7-8 hours per night for older adults. Sleep is beneficial in reducing seniors' blood pressure and assisting with alleviating stress. Research has shown a decrease in heart disease with seniors who have 7 hours of sleep or more per night. Set a bedtime alarm to remind you to help get you in a routine of going to bed early.
5. If you only do one thing, eliminate high sugar and high sodium foods-A diet high in sugar and sodium is one of the worst habits that can lead to heart disease, along with smoking and drinking alcohol. Cut out sugar and opt for low sodium options as often as you can.