10 Life Choices You Can Make to Protect Your Heart
Wednesday, February 13, 2019
February is all about hearts. . . but not just the cupid and chocolate kind of hearts. It’s also heart awareness month as the Heart and Stroke Foundation promote heart health and disease prevention.
Did you know that every seven minutes someone in Canada dies from heart disease or stroke? And 32% of all deaths are attributed to heart disease or stroke? With heart disease this rampant, it is bound to affect you personally through someone that you know.
Here are the Top 10 healthy living choices you can make to help prevent heart disease:
1. If you smoke, become smoke-free.
2. Be aware of your cholesterol, blood pressure and blood sugar levels and keep them in the healthy range.
3. Engage in regular physical activity for a minimum of 150 minutes weekly– choose activities you find fun so you’ll stick with them. Bouts of 10 minutes of exercise at a time count toward your 150 weekly minutes.
How Essential is Exercise?
Research conducted by Dr. Poulin with women over 65 demonstrated that active women have 10% lower blood pressure and 10% higher brain function on cognitive tests. The active women were engaged in aerobic activity, such as walking, for at least 150 minutes per week.
4. Achieve and maintain a healthy weight. Weight loss of 5-10% of your current weight can have significant health benefits.
5. Consume at least five servings of vegetables and fruits per day by including vegetables with every meal and fruit for dessert. Boomers are notorious for failing to eat enough fruit and veggies; 80% of all boomers do not eat the recommended five veggies daily.
6. Develop and maintain personal relationships to help reduce any stress that can lead to unhealthy habits such as overeating and lack of physical activity.
7. Choose lean meat, fish, poultry and meat alternatives such as beans along with low-fat milk.
8. Include a small amount of soft non-hydrogenated margarine, vegetable oils and nuts each day.
9. Make at least half of your grain products whole grain each day.
10. Choose foods that are lower in sodium and limit the amount of salt you add in cooking or at the table. Begin using fresh herbs or spices to flavour your food, rather than depending on salt.
Starting and sticking to new habits can be difficult - especially when done alone. However, you don't have to do it alone! We are fabulous caregivers who will encourage and guide you - or your elderly loved one – in staying on track. Your heart health is important, it’s never too late to introduce new living choices, start today!
In 2014, a number of organizations across Canada came together to promote a campaign called Fall Prevention Month. During the month of November, this campaign encourages organizations and individuals to come together to coordinate fall prevention efforts for a larger impact. The goal is to collectively raise awareness about fall prevention strategies and to help everyone see their role in keeping older adults safe, active, independent and healthy.
What are the impacts of falls?
Unintentional falls are the leading cause of injury for Ontarians aged 65 and over.
Recovering from a fall can be very difficult and with an increasing number of falls, it is important we take measures to prevent them.
How can we prevent falls?
The good news is that falls are preventable injuries! There are five key factors that caregivers and seniors should consider in order to prevent falls.
1) Eyesight – vision is an important part of balance and good vision helps to prevent falls. Everyone who is over the age of 65 should have their vision checked every year.
2) Your home – if you have clutter on your floors or stairs, it increases the chance of tripping and/or slipping. Make sure cords, scattered rugs, pet toys, books, etc. are in their proper place. Also, if your home is dark it increases the chance of falling, especially on stairs. Make sure to create a space that is well-lit!
3) Exercise – the most important thing you can do to prevent falls is to stay and remain strong! Walking, fishing, gardening, tai chi. Light yoga – whatever you enjoy! – do it to increase activity levels.
4) Medication – some medications cause dizziness on their own, or when mixed with others. It’s important to properly manage your health! Always take medication as directed and ask your pharmacist to review them if you are taking more than 2 medications.
5) Eating a healthy diet – Vitamin D and calcium help to keep strong bones. A diet to include more greens, lean protein, and less sugar will help you in remaining strong. You may want to talk to your doctor about supplements or other alternatives.
Most of all, don’t do it alone! It takes a community to prevent a fall and we all have a role to play. Here at Warm Embrace, we have a wonderful team of caregivers who can help you and your loved one to remain safe at home.
We are all relieved when the snow finally melts, and the mucky spring weather turns into the balmy days of summer. But do you know how to stay cool and healthy in the summer heat?
Many people are aware of the dangers of too much exposure to the sun’s UV rays, which can cause sunburns. Wearing sunscreen is always advised! But there are other concerns about heat, even if you avoid direct sunshine.
Heat exhaustion can occur from prolonged exposure to high temperatures and insufficient fluid intake. It can range from heat cramps to a severe form of heat stroke. Symptoms may include excessive sweating, cool, pale, and clammy skin, weakness, nausea, headache, dizziness, and elevated body temperature. If someone is exhibiting these symptoms, they need to be moved to a cooler place, have their clothing loosened or removed, and they need to drink plenty of cool liquids.
8 Tips to keep seniors (or anyone else!) safe in the summer heat:
1. Keep well hydrated! Drink eight or more glasses of water daily. Don’t wait until you’re thirsty to drink! Avoid caffeinated, alcoholic and sugary beverages, as they may dehydrate rather than hydrate.
2. Dress Appropriately! Wear loose-fitting and light-weight clothing.
3. Air Conditioning is your best friend! Remain indoors in the extreme heat and utilize air conditioning. If you do not have air conditioning in your home, go to a public place such as a library or shopping mall. Even a few hours of relief from the heat can prevent heat stroke.
4. Electric fans aren’t always the best. Keep the house as cool as possible by keeping shades closed during the hottest part of the day. An electric fan may feel comfortable, but it does not prevent heat-related illness if temperatures soar into the mid-30’s Celsius.
5. Cool down! Take a cool bath, shower, or sponge bath to lower your body temperature. Don’t have the time? Then wet washcloths or towels with cool water and put them on your wrists, ankles, armpits, and neck.
6. Enjoy outdoor activities in the early morning or the evening when the heat is not as severe. Don’t forget to use the broad-spectrum sunscreen with sun protection factor (SPF) of 15 or higher, and if it’s sunny wear a hat and a pair of sunglasses.
7. Stayed Shaded when you are outside. Even in the early mornings and evenings, stick to the shade so you aren’t as exposed to the sun’s rays.
8.Know the signs of heat exhaustion so that you can get immediate assistance. Some symptoms to watch for are throbbing headache, dizziness, nausea or vomiting, hot dry skin with no sweat, muscles weakness, cramps and trouble breathing,
When asked “how much do you exercise?” the answer is invariably “not enough!” We know that we should exercise more, but do we know what the consequences are if we fail to exercise regularly?
Lack of physical activity is a risk factor for heart disease and stroke(as well as other many other illnesses such as diabetes and even dementia). It is a risk factor that we have control over, so we should reduce our risk!
How much exercise do we really need?
The official guidelines from the Canadian Society for Exercise Physiology recommend a minimum of 150 minutes per week of aerobic physical activity. That’s it! That’s an attainable goal—within reach, even for people who aren’t accustomed to exercise. Even 10 minute increments of activity count toward the total of 150 minutes.
Of course, 150 minutes doesn’t need to be a limit. More activity is even better. The guideline is a base limit for how much activity adults (middle age, baby boomers, seniors, and even the frail elderly) require each week.
Which activities count toward your 150 minutes?
The good news is that going to the gym is not your only option! Walking is a simple and easy heart-healthy activity, and counts toward your minutes. Even household activities can count—vigorous cleaning, gardening and yard work all elevate your heart rate and get your blood pumping, and that’s the goal of physical activity!
I find it encouraging to measure exercise in terms of 150 minutes weekly because it allows for flexibility. In contrast, if you measure exercise as ’30 minutes most days of the week’, the focus is on 30 minute intervals, and missing a few days in a week can feel like overall failure.
For the frail seniors who are utilizing our Triple Vitality program, they appreciate the flexibility in measuring total minutes over the course of a week. Ten-minute increments feel very accessible. Frail seniors can manage 10 minutes of light exercise! Thirty minutes may be out of reach when we first start, but 10-minute activity sessions throughout the day add up quickly!
Our clients are so encouraged by the progress that they experience. You can feel the benefits of exercise very quickly. Increased energy and stamina, renewed interest in activities, reduced stress, better sleeping and digestion, are all immediate benefits to exercise. Knowing that you are contributing to improved overall health and reducing your risk factors for heart disease, stroke, diabetes, and other illnesses only increases the incentive to continue being active!
Be sure to track your minutes of activity this week and see how close you are to the recommended minimum of 150 minutes. Remember that 10 minutes of activity at a time can count toward your total!
If you know someone who is elderly and they are unsure about how to become active, be sure to contact Warm Embrace. Our Triple Vitality program is specifically designed for the frail elderly who need assistance to become active. We love to make a healthy, proactive difference in people’s lives, regardless of age!
thank you for the email.. it has been quite some time since I received your emails. I found this exercise information interesting. I just started the wellness program for diabetics at the Y and am slowly getting more active again.