Heart Healthy Habits for Seniors

Its American Heart Month, so theres no better time for a distinguishing guide of heart attacks VS heartburn. It's natural to feel concerned when experiencing chest discomfort but understanding the difference between conditions can provide peace of mind.Some of our expert caregivers provided crucial insight around the matter, and their practical advice will help navigate your heart health journey."Doctors see an increase in the number of heart attacks during the winter season, said William Daines, MD at Intermountain Medical Center. Similarly, heartburn rates go up this time of year, in part due to overindulgence of comfort foods, late eating, and increased alcohol intake."By learning to recognize the signs and symptoms of each condition, you can take the appropriate steps to address your concerns and, if needed, seek medical care."Although heartburn and heart attack symptoms can share similarities, it is important to recognize the difference, said Kirstin Hesterberg, DO, an Intermountain Health cardiologist in Denver, Colorado.Heartburn signs and symptomsHeartburn often feels like a burning sensation in your chest that can move up to your throat. And despite its name, it has nothing to do with your heart. Its caused by stomach acid backing up into the esophagus."Indigestion generally causes temporary chest discomfort or burning anywhere from the upper abdomen to the throat, said Dr. Daines. Heartburn usually hits after eating spicy, fatty, or greasy foods, but as with too much caffeine, feeling stressed, or eating too much."Common signs and symptoms of heartburn include:Burning sensation in the chestSour taste in the mouthDifficulty swallowingRegurgitation of food or liquidThese symptoms usually occur after eating or when lying down. While heartburn can be uncomfortable, it typically doesnt cause severe pain or lasting damage to the heart.Heart attack signs and symptomsA heart attack happens when blood flow to the heart is blocked, usually by a blood clot. Unlike heartburn, a heart attack can be life-threatening and requires immediate medical attention.Common signs and symptoms of a heart attack include:Chest pain or discomfort, which may feel like pressure, squeezing, or fullnessPain or discomfort in other areas of the upper body, including the arms, back, neck, jaw, or stomachShortness of breathNausea, lightheadedness, or cold sweatsSoubi Azzouz, MD, Interventional and Structural Cardiologist at St. Marys Medical Center, said the most common symptom association he sees is with exertional activities.During silent heart attacks, the most common nonviolent symptom that patients experience is exertional dizziness or shortness of breath while doing an activity, said Dr. Azzouz. And they sit down, and it goes away, and dont link it with their heart.Silent heart attacks are cardiac arrests with mild symptoms, or no symptoms at all, that you may not recognize as a medical emergency.It's important to note that not everyone experiences the same symptoms, and women may have different signs than men. If you suspect you or someone else is having a heart attack, dont wait call emergency services.These symptoms can indicate a serious cardiovascular event and require prompt attention," said Dr. Hesterberg. "If someone experiences heartburn with other symptoms, especially the ones mentioned above, seeking care is advised."Heart attack preventionWe wrote about heart attack risk factors this month. While some risk factors for heart attacks, like age and family history, cant be changed, there are steps you can take to reduce your risk:Maintain a healthy diet low in saturated fat, cholesterol, and sodium. If you need heart-smart diet advice, check out the latest in heart healthy diets.Stay physically active with regular exercise. The American Heart Association (AHA) recommends 150 minutes of moderately intense aerobic activity.Manage stress through relaxation techniques or hobbies. Research has shown that anger, depression, and anxiety are all strong risk factors for heart disease.Avoid smoking and limit alcohol consumption. The AHA recommends no more than two drinks per day for men, and one drink per day for women.Keep chronic conditions like high blood pressure, diabetes, and high cholesterol under control with medication and lifestyle changes. Regular visits with your primary care provider should supplement this.By adopting heart-healthy habits, you can significantly lower your risk of experiencing a heart attack.Understanding the differences between heartburn and a heart attack is crucial for your well-being. If youre unsure about your symptoms, its always better to err on the side of caution and seek help. Take care of your heart its the only one you have! 

Heart disease is the leading cause of death in the United States, causing about one in four deaths. The good news is that heart disease is largely preventable. There are actions you can take at every age to improve your heart health.Maintaining a healthy heart is a lifelong commitment that evolves with each passing decade, Kurt Spriggs, DO, an Intermountain Health cardiologist at St. Mary's Regional Hospital in Grand Junction, CO. As we age, our bodies undergo various changes, and our lifestyles play a crucial role in determining cardiovascular health. Whether you're in your 20s, 40s, or beyond, there are heart-healthy habits you can adopt to improve your well-being.To keep your heart in tip-top shape, follow this decade-by-decade guide:Birth to 10: Establish a foundation for good healthPromote healthy eating: Introduce a variety of nutrient-rich foods. Choose label-free foods, like fresh fruits, vegetables, and unprocessed lean proteins. Swap out processed and sugary snacks for healthier alternatives such as dried fruits and nuts.Play for an hour a day: Set the stage for an active lifestyle by ensuring your children get an hour of play or exercise every day.Limit screen time: To prevent sedentary habits, encourage your child to limit their screen time to no more than an hour a day for children under the age of five and no more than two hours for older children.Teens: Build healthy habitsPrioritize sufficient sleep: Ensure adolescents get at least seven hours of sleep each night to reduce the risk of obesity and heart disease.Avoid caffeine and energy drinks: Energy drinks have been linked to seizures, irregular heartbeat, heart failure, and even death in teens. The American Academy of Pediatrics says teens should skip energy drinks completely.Say no to smoking and vaping: Both habits pose serious threats to heart health. Smokers, especially those who start before age 15, face nearly triple the risk of early death from heart disease and stroke compared to non-smokers.20s: Take charge of your healthTake care of your teeth and gums: Gum disease can double your risk of developing heart disease. Make sure to brush your teeth at least twice a day and floss every day. Also, visit your dentist every six months.Delve into your family history: Knowing your familys health background and your genetic predisposition to diseases can provide you with a roadmap to your own well-being.Be mindful with alcohol: Excessive drinking is linked to potential heart problems, including high blood pressure and dehydration. Limit alcohol consumption and counterbalance each drink with a full glass of water.30s: Prioritize stress managementManage your stress: In your 30s, life takes on a new level of complexity as you juggle a family and a career. Left unchecked, stress can create inflammation in your body and cause high blood pressure. Practice stress-reducing activities such as yoga, meditation, or deep breathing.Schedule regular check-ups: Begin preventative screenings to monitor your blood pressure and cholesterol levels. These screenings will establish a baseline for monitoring your cardiovascular health and provide early identification of a potential condition.Keep moving: Its easy to drop onto the couch at the end of an exhausting workday, so make sure you have a reason to get up and move especially if youve been sitting at a desk all day. Whether that means taking the dog for a walk, playing with the kids outside, or joining an exercise class, make sure youre getting at least 30 minutes of activity three times a week. You may want to consider using fitness apps, smartwatches, or pedometers to track your daily steps, set goals, and monitor your progress.40s: Focus on preventionStep on the scale: This is the decade when metabolism takes a nosedive. Watch your weight and monitor your Body Mass Index. If its over 25, you are at greater risk for health problems. Prioritize healthy foods and physical activity.Monitor blood sugar levels: Keep an eye on your blood sugar levels, especially if you have a family history of diabetes. Elevated blood sugar levels can contribute to heart disease, so managing them is crucial.Stay hydrated: Maintain proper hydration by drinking an adequate amount of water. Dehydration can cause your blood to get thicker which strains the heart, so be sure to consistently replenish your fluids throughout the day. The Institute of Medicine recommends men drink 13 cups (104 ounces) of water every day. Women should consume 9 cups (72 ounces).50s: Nurture the health of your heartListen to your body: Men and women experience heart disease differently. Its important to learn the symptoms of a heart attack and what to watch for. Health issues such as shortness of breath, chest pain, unexplained fatigue, and heart palpitations should be checked out immediately.Continue monitoring your blood pressure and cholesterol: Regularly screen and manage your blood pressure and cholesterol levels. Medications may be necessary. Its important to follow your healthcare providers recommendations.Fine-tune your diet: As you age, intensify your commitment to heart health with a diet high in omega-3 fatty acids, fiber, and antioxidants. Reduce your sodium intake if you consume more than 2,300 milligrams of sodium (salt) per day. Thats equivalent to one teaspoon of table salt.60s: Prioritize your well-beingTake an aspirin a day: Heart attacks can happen at any age, but the risk skyrockets during your 60s. Check with your doctor about whether an aspirin a day could reduce your risk.Cultivate social connections: Retirement can be a lonely time for some, and research shows that loneliness is as bad for heart health as smoking. Volunteer, join a club, or take a class to establish social connections and maintain your emotional well-being.Create an emergency preparedness plan: Establish a plan for your loved ones that outlines the steps they should take in the event of an emergency that includes your medical history, a list of prescriptions, how to reach your healthcare providers, and the location of your preferred medical facility.70s: Maintain a healthy heartStay active: Get at least 150 minutes of moderate intensity exercise every week. Walking, balance exercises and resistance training with weights can make your heart stronger.Reduce your risk of a fall: Falls are the leading cause of injury in older adults. Abnormal heart rhythms, and low blood pressure are a few reasons why seniors with cardiovascular disease face an even greater risk for falls. Take measures to ensure your living environment is safe by removing tripping hazards and installing handrails.Practice proper medication management: Regularly review your medications with your healthcare provider to ensure they remain appropriate and effective.Caring for your heart is a lifelong journeyYour heart deserves the best care at every age. It's never too early or too late to prioritize your heart health. By making informed choices, prioritizing physical activity, and promoting your overall well-being, you can significantly reduce the risk of cardiovascular disease and enjoy a healthier, more vibrant life.Life can change in a heartbeat. Take the Healthy Heart quiz to assess your risk.

Lets Get Heart Smart  February Is American Heart MonthBy the time you read this, the reported deaths from COVID-19 and its variants in the U.S. will be close to 900,000. As staggering as that statistic is, its 400,000 short of the number of Americans killed by Heart Disease in the same time period. Heart disease is the leading cause of death for men and women of most racial and ethnic groups.Lets not allow the topic to overwhelm the fact theres a miracle inside your chest. Weighing about as much as a grapefruit, the heart is a powerful pump that drives five to six quarts of blood to every microscopic part of your body every second. And if it fails for even a second, the body is very unforgiving. Even though its the one piece of machinery driven by the brain, we tend to treat the heart like a kitchen appliance that we take for granted. Rarely serviced, rarely cleaned, and overworked until it burns out. Although heart bypass and transplant have become routine since the pioneering operations in the 1960s, its not like replacing the coffee maker you neglected too long.One Thing at a TimeThe better way to treat your heart with the respect it deserves is to start with changing just small habits. That way, youll avoid the relapse from trying to change everything at once and falling back to unhealthy heart habits inside of a month. The most obvious: if youre a smoker or heavy drinker, work on that first. Imagine a small team of remodelers arriving at your heart to do a makeover. The first thing theyre going to say is, Well, we cant do anything with the plumbing until we clear the smoke.Look for Help During Heart MonthQuitting smoking and reducing alcohol is never easy, but this is probably as good a time as any during the year to start a cessation program with help. February is American Heart Month, so youre likely to be reminded frequently of heart health and offered tips on modifying your routine to help your heart and prolong a happy life. If you only look to one place, trust the American Heart Association www.heart.org. Prediabetes and Heart DiseaseWhats your blood sugar level? If you dont know, you should find out from your doctor if youre not already monitoring it yourself. You could be pre-diabetic without knowing it or showing any symptoms. Theres a good chance you could avoid becoming diabetic and reverse your pre-diabetic blood sugar to normal with relatively little change to your diet and a slight increase inyour activity. Diabetes has long been linked to heart disease, but recent studies suggest that reversing prediabetes is also linked to fewer heart attacks and strokes. [Reversing Prediabetes linked to fewer heart attacks, strokes, heart.org, Jan. 26, 2021.]While youre at it, get your cholesterol tested and routinely monitor your blood pressure.If youre worried you might be at risk for heart disease, ask your doctor to perform a simple cholesterol test to let you know if youre at risk and should adjust your diet. Home blood pressure monitors are not expensive, theyre digital, and theyre easy to use. Blood pressure stations are common in supermarkets now, and you can also check your weight and pulse.Womens Heart HealthWhy the emphasis on womens heart health? The American Heart Association tells us that cardiovascular disease is the No. 1 killer of women, causing 1 in 3 deaths each year about one woman every minute. They devote an entire website to womens heart health: Go Red for Women (www.goredforwomen.org). Here are just a few of the common misconceptions about womens heart health:Myth: Heart disease is for men, and cancer is the real threat for womenFact: Heart disease is a killer that strikes more women than men and is more deadly than all cancer forms combined. While one in 31 American women dies from breast cancer each year, heart disease is the cause of one out of every three deaths.Myth: Heart disease is for old peopleFact: Heart disease affects women of all ages. For younger women, the combination of birth control pills and smoking boosts heart disease risks by 20 percent. Heart defects are more common than you might think: 1.3 million Americans alive today have some form of congenital heart defect and at least nine of every 1,000 infants born each year have a heart defect. Even if you live a completely healthy lifestyle, being born with an underlying heart condition can be a risk factor.Myth: I run marathons no way I could be at risk.Fact: Factors like cholesterol, eating habits, and smoking can counterbalance your other healthy habits. You can be thin and have high cholesterol. The American Heart Association says to start getting your cholesterol checked at age 20. Earlier, if your family has a history of heart disease.Age and Heart HealthMany things, like wine and most people, grow better with age. The heart, however, takes more tending than a glass of fine wine. Avoid things that weaken your heart beyond the normal aging process. These are the usual suspects: smoking and tobacco use, lack of exercise, diet, alcohol, overeating, and stress. Some preexisting conditions you cant control: irregular heartbeat, congenital (inherited) heart defects, sleep apnea (although this may be a product of obesity or alcohol consumption).Viruses and MyocarditisMyocarditis is an inflammation of the heart muscle mostly caused by a virus, including COVID-19, and can lead to left-sided heart failure. The left ventricle of the heart is the part that pumps oxygen-rich blood back to the body. This valve tends to stiffen with age. Thats one of the many reasons why age combined with a preexisting condition puts you at greater risk of death from COVID-19. Even survivors of the novel coronavirus infection can sustain permanent heart damage. All people must protect themselves and others from COVID-19 by observing precautions, not just because of its immediate lethality but also because of its impact on the heart, known and unknown.How to Start with Your HeartThe factors involved in heart health and the onset of heart disease are many, varied, and complicated. But the common preventions (listed here, from the Mayo Clinic) are simple. You probably already know them by heart, so to speak:Not smokingControlling certain conditions, such as high blood pressure and diabetesStaying physically activeEating healthy foodsMaintaining a healthy weightReducing and managing stressThose may seem like six significant challenges, especially if you take on all six. But you should notice something else about them. Almost every one of them can affect the other five. So, if you pick one, youll find it easier to take on the next one. People who quit smoking usually discover that they have more energy within the first week, and exercise becomes easier. A little exercise and switching out one unhealthy food will help with weight, stress, blood pressure, and diabetes. Easy does it, especially if youre 65 and older. Youve spent a whole life learning one way. You can take your time. Learn to enjoy your healthier heart. But start today.First, Get a Checkup!Most of the questions this article has raised in your mind (Whats my blood sugar level? Whats my blood pressure? I used to smoke am I at risk?) can all be answered in a single doctors visit with simple lab work done a few days before. Schedule it now, before you start a program of exercise and diet. And schedule a regular exam per your doctors recommendation. Relieving the stress of not knowing will be a good start on your way to a healthier heart.