It is extremely important to avoid low-grade inflammation in our bodies to reduce the risk of oxidative stress on our cells, and maintaining a healthy weight is essential for healthy habits.
Some cardiologists now recommend what they call the 5 Pillars of Health as a good starting point for good cardiovascular health. Let’s dive into the 5 pillars right now..
- DIET
Eat a diet based on fish and seafood with red meat just occasionally. If you eat fish rich in Omega oils like Salmon three times a week it will improve your health outcomes. Have breakfast of whole-grain cereal and fruits, no added sugar, and avoid fruit juice and sugary drinks. Add extra vegetables to your meals. Keep cakes and cookies for special occasions, if they are not in your house you won’t miss them. Limit alcohol intake.
Try to drink a lot more water to stay well hydrated, and drink more green tea for its antioxidant properties. If you have children, this is a good opportunity to get them started on a healthy diet, as many children are becoming overweight.
- EXCERCISE FOR HEALTHY HABITS
Many people give up exercise as they get older, but of course, it is more important than ever. If possible take a brisk walk every day, 5-6 days a week. 3-5 hours of moderate exercise per week for older people is recommended. Weight-bearing exercise is the best kind to keep the bones strong. If you can’t walk due to arthritis or other joint conditions, take up swimming. Many people who don’t walk try pilates to build core strength and stability. If you find walking boring, plug some music in and walk to the beat, it makes you go faster.
3.NO ADDICTIONS
When we think about addictions it is not usually in terms of ourselves, but this means, no smoking, no vaping, no illicit drugs. Limit your alcohol intake to 1-2 standard drinks no more than x5 a week. We often see people who have given up smoking after thirty years, and sadly it takes its toll on the lungs, and they often end life with COPD ( Chronic Obstructive Pulmonary Disease), on oxygen, and very breathless.
Never drink or smoke during pregnancy as there is no healthy alcohol limit for an unborn child, and remaining alcohol-free will give them the best start in life.
- GOOD QUALITY SLEEP IS ONE OF THE BEST HEALTHY HABITS
Most people require 7-8 hours of quality sleep a night. Your daily exercise program can help this, as you will feel tired after exercising and sleep better. Avoid screen time before bed as the blue light can keep us awake. As people age, they often complain of difficulty sleeping, but many people don’t walk enough to be tired. Move around as much as possible for good cardiovascular health.
- MAINTAIN GOOD SOCIAL CONNECTIONS
Staying socially connected with family and friends is much more important to our heart health than we thought. As we age, it is important to take up new activities to keep our neural pathways working. A lot of people do puzzles every day, and if this doesn’t interest you, join a book club.
Learn a musical instrument or start playing cards, there are so many interesting activities to take up that will keep cognitive function from declining.
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