Support and boost heart and metabolic health
C ardiovascular aging is influenced by a mix of factors like genetics, lifestyle, and environ- ment, states Dr Siddhant Jain. "These elements play a crucial role in shaping heart and metabolic health as we age. Dr Jain further shares insights from the latest guidelines in the European Heart Journal (2024) to support heart & metabolic health during the aging pro- cess.
OPTIMIZING BODY
COMPOSITION & MUSCLE FUNCTION:
To keep your body in good shape, focus on staying fit rather than just controlling your weight. Combine moderate calorie restriction with regular exercises like endurance and resistance training to prevent the build-up of harmful fat and boost muscle strength and function.
PREDOMINANT PLANT-BASED DIET:
Maintain a heart-healthy diet by choosing mostly plant-based foods, including fibre-rich options, fish, and low-fat dairy. Avoid saturated fats, trans fats, refined sugar, and excess salt for overall metabolic health. By following these dietary guidelines and making mindful food choices, individuals can support their cardio- vascular health and reduce their risk of heart disease and metabolic disorders.
INTERMITTENT FASTING & TIME-RESTRICTED EATING
If you're dealing with obesity, consid- er incorporating intermittent fasting or time-restricted eating (8 to 10-hour window) alongside regular exercise for complementary strategies. These approaches aim to optimise weight management by promoting a balance between calorie intake and expenditure. By implementing structured eating windows and incorporating physical activity, you can potentially enhance the effectiveness of your weight-loss efforts, support ing overall health and well-being.
ENGAGEMENT IN DAILY PHYSICAL EXERCISE:
Stay active by including a mix of aerobic activities, high-intensity interval training, strength, flexibility, and balance exercises in your daily routine for at least 30- 60 minutes. Take short breaks to counter prolong sitting and boost metabolism.
Say no to alcohol
Contrary to common belief alcohol is not beneficial for cardiovascular and cerebvascular health ,increases risk of hypertensive heart diseases cardiomyopathy arterial vibration flutter and stroke within promoting cognitive impairment it raises cancer risk due to acetaldehyde ,a carcinogenic ethanol metabolism.
Abstinence from all forms of tobacco
Quit all forms of tobacco to significantly reduce the risk of heart diseases stroke and heart failure contributing to overall well being.
Prioritization of restorative sleep.
Ensure you get 7 to 9 hours of quality sleep each night .Maintain a consistent sleep schedule create a sleep friendly environment and avoid electronic device 30 minutes before bedtime for better cardiovascular health.
Reduction of mental stress and promotion of emotional and spiritual well-being
Manage chronic stress and negative emotions practicing mindfulness based stressed detection cognitive therapy and engaging in spiritual practices. By integrating these mindful and therapeutic practices into daily life individuals can foster mental resilience ,reduce anxiety and depression in cultivate the sense of emotional well being contributing to overall mental health and harmony.
Foster meaning full relationships altruism and compassion
Build a strong social and family bonds to improve emotional and mental will being avoid loneliness and hopelessness which can increase the risk of cardiovascular disease.
Reduce exposure to pollution
Mitigate exposure to air pollution especially find particulates like PM2.5 by using measures like mask closed car windows 10 air conditioning in polluted environments avoid exercising in polluted areas.
