February is Heart Month, a time to increase awareness of heart-related conditions and further educate us about ways of improving our heart health. Although heart disease has dropped to the No. 2 cause (after cancer) of death in Canada, it remains the No. 1 killer of both men and women in the U.S. Yet, according to the Heart and Stroke Foundation, “nearly eight out of 10 cases of premature heart disease and stroke are preventable.”
My dear nephew Rod MacArthur, a Cardiac Surgeon at the Mazankowski Alberta Heart Institute for almost 20 years, has plenty to say about heart healthy living. Ideally we develop a “culture” (ingraining positive attitudes, exercise, food, social interactions…) of heart health early in life, to follow throughout our journey. But it’s never too late to adopt healthy habits — and benefit from them.
ROD’S RECOMMENDATIONS
- BLOOD PRESSURE… blood pressure… and yes… blood pressure (BP). Have I mentioned that “normotension” is critical to a long healthy life? Even though I’ve never been hypertensive, I measure my BP once a week. If nothing else, doing so keeps me focused. Since lifestyle plays a vital role in treating high BP, click on tips to reduce yours, if necessary.
- EXERCISE. If you wish to be young at heart, you must stay active. It’s non-negotiable. I schedule a minimum of 60 minutes of (moderate +) activity per day. That’s a tremendous commitment, so choose activities you enjoy and, when possible, do them with important people in your life. Set a goal, then devise ways to motivate yourself. (Unlike Rod, I don’t exercise on a Peloton Bike to train for a cycling adventure in Portugal or an event. Next up for him: the Gran Fondo Jasper).
- BMI. We know body mass index shows up on a list for heart health. Do your research (click to calculate) and make choices that relate to overall quality of life (QOL). Understand how your current choices impact your QOL for decades. Invest one of our most valuable assets — time — in heart health and fitness. Because it is not how long we live, it is how well we live.
- Pay attention to CHOLESTEROL and know that nutrition influences our HDL (good) and LDL (bad) cholesterol levels. It’s okay to indulge our food vices — but in moderation.
- Alcohol. Recommended guidelines about consumption will change as they have (dramatically) for exercise. An alcoholic drink per day is too much (opinion not fact… yet). A couple of drinks per month? Sure. Practice mindful consumption. (Think more about protecting your brain than your heart on this one.)
- Smoking. You don’t need to read this article to learn smoking is just bad. Though it harms lungs more than heart, smoking is generally awful for every organ system in our body.
Rod appreciates the quotation: “Change is inevitable. Growth is optional.” He concludes by saying: “choose the option of a heart healthy approach to life. You will have no regrets (opinion not fact). Of course, we need a little good luck as well… along the way.” ♥
P.S. The American Heart Association and its Go Red for Women movement also offers pithy advice: “smile more, move more, add intensity, repeat.”
Barbara Richardson says
Good article Pam with lots of thought provoking facts about health. Thanks. As we age up, the impact of not following healthy practices becomes increasingly evident.
My purchase of a puppy this year has become a good tool to ensure that I’m outside walking every day. My friends (not you) discouraged me from getting a pet at this point in life with all the reasons why it can be problematic and annoying and they were mostly right (I was warned about the very early morning wake ups and house damage). But like many choices in life, logic is not always the best factor to consider.
So now I am forced outside to walk, rain or not, a few times. An apple a day keeps the doctor away? Maybe a puppy too.
Tim McPhail says
I enjoyed your comment Barbara. Like others, I’m interested to hear the results of your adventure into puppy companionship. We are also considering such a sunset years shakeup in our lives. Also curious about the breed of the bundle of energy.
Thank You, Tim
Barbara says
Hi Tim – I am delighted with my decision, but puppies need a lot of time and attention so you have to be ready.
Send your email and I’ll send more of my experience.
Bcrichardson0217@gmail.com
Ian Wallace says
Dr MacArthur offers so many useful tips for heart health. In fact, I am going to set aside his excellent recommendations and return to them periodically. Thank you Dr MacArthur.
I checked country life expectancies, in a table from The Economist, noting that Canada comes in at no. 19. The five (six actually) leading states/countries, with a population of at least five million, are: Hong Kong, Japan, Switzerland, Singapore, Italy and Spain (tied), followed by Australia, Israel, and S Korea. Now I am wondering: what is it we need to do in Canada to catch up to the top countries? Heart health is a leading cause of death. Perhaps we are falling down in other areas?
Ken McLean says
Hard to believe those figures on life expectancy, Ian. If they are correct,then I guess political turmoil has no bearing on life expectancy.?
Ian Wallace says
Thanks to Prof McLean for his excellent follow-up observation on life expectancy. Of the states/countries ahead of Canada in the table there are some very small and peaceful places, such as Monaco (#1), Macau (4), Channel Islands (10), Iceland (11), Andorra (15), Malta (16), and Martinique (16, tie). Life expectancy in Canada (#19) is 83.0 years. In Hong Kong (#2) it is 85.3 years. I am as surprised by this difference as anyone!
The table is entitled: Highest life expectancy. Years, 2020-25. Source: The Economist Pocket World in Figures. 2022 ed., p. 90.
Rod MacArthur says
Well written Pam. Maintaining focus and looking after personal health can be overwhelming. A heart healthy approach can have compounding benefits in many ways including mental health, cancer prevention (amongst many other examples).
Always remember to enjoy the journey which starts with each and every day. The formula for happiness will be unique to each of us. The challenge is a better understanding of how fitness/overall health impact our short/medium & long term goals. Not unlike our retirement funds…the earlier we get started in our “health investment” the greater the returns later in life. Prioritize sustainability with any small or large changes that you might be considering.
Wishing all a happy Heart Health month. Have fun with it!