Did you know that you could be making health mistakes daily without knowing it? Now that you are over the age of 50, this decade brings new special health challenges. Here is one of the most common health mistakes that women do.
Many women in their 50’s make a big mistake by ignoring their heart health. We all know that we are expected to be tested or screened for some conditions as we age, and we know the importance of a healthy diet. But did you know that heart disease is the number one killer of women and the risk only rises with age? Unfortunately, it’s not necessarily something that you are doing right now that is causing cardiovascular disease (CVD). Remember when you were in your 20’s and you thought smoking was cool? Or that you didn’t have to work out due to your high metabolism level allowing you to eat that cheeseburger with onion rings without gaining an ounce? These choices all start to take a toll on your heart health after turning 50.
On September 25, 2015, the CDC released an announcement that CVD, including heart disease and stroke, were the leading cause of death in the world. Shocked? Don’t be. CVD can be attributed to the sedentary lifestyle that most Americans live, but we can fix that. We can reduce our risk for heart disease by making environmental and lifestyle changes, such as quitting smoking, increasing physical activity, and eating healthy, low-fat and low-sodium foods, such as fruits, veggies, and lean meats.
The report also went on to say that 3 out of 4 U.S. adults have a heart “age” that is older than their chronological age. For example, this means on average women showed having hearts that are five years older than their chronological age. And if you have high blood pressure, your heart’s “age” is 18 years older than your chronological age! If you wish to learn your heart’s “age”, you can access a heart “age” calculator at: http://www.cdc.gov/vitalsigns/cardiovasculardisease/heartage.html.
The good news is that the CDC and the American Heart Association are working diligently on ways to treat heart disease daily. And even though some damage may already be done, it’s never too late to start getting more exercise, eating healthier, losing weight or to quit smoking. Your body and heart will thank you.
Your heart. You love it. You also worry about it. You know that your risk for heart disease increases with age, but are you able to protect yourself, even with a family history of heart disease? You most certainly can!
One way to reduce your risk for heart disease is starting with a healthy diet. Studies show that high consumption of red meat is associated with increased levels of TMAO, a chemical marker that has been linked to heart disease. TMAO is produced by your gut bacteria. Just limiting your red meat intake will show a decrease in elevated levels of TMAO within a month. An easy way to reduce your red meat intake is going meatless one day a week or getting more protein from other sources, such as white meat, fish, and beans.
Another way to reduce your risk for heart disease is to schedule regular yearly follow-ups with your family physician. They are able to track things like your blood pressure, cholesterol levels, and blood sugar levels, so that they can work with you to keep them in a normal range. A normal blood pressure range is less than 120 for systolic (the top number) and less than 80 for the diastolic (the bottom number). If your numbers are not within this range, your family physician may talk to you about starting medication or dietary changes to help keep your blood pressure within this range.
Another way to reduce your risk for heart disease is to stay active. That doesn’t mean that you need to run marathons or walk miles a day. Begin slowly by adding a brisk, leisurely walk around your neighborhood for about 20-30 minutes a day. Gradually increase your rate to help increase the health benefits. The American Heart Association recommends at least 150 minutes of moderate physical activity per week for adults, which means only 30 minutes of exercise per day, for 5 days a week.
Continuing to make healthy choices for your body, no matter your age, increases the chances of staying healthy as you age. It’s never too late to start living a healthy lifestyle!
