Over Sixty Spring 2022 Digital

ISSUE 2 | 2022 | OVERSIXTY.COM.AU 10 LISA BENDALL LIVE WELL D id you know as much as 80 per cent of premature heart disease is preventable by making specific lifestyle choices? Some heart health strategies, such as exercising and managing weight, are well known. But others may not have crossed your mind. “A small change in your everyday routine can poten- tially have a big impact in the long run,” says preventive cardiologist Dr Beth Abramson. GET EIGHT HOURS OF SLEEP As anyone who struggles with sleep can at- test, when we’re not rested, everything that happens in our lives is a lot more stressful. If we’re sleep deprived, our bodies also have more difficulty controlling blood pressure, inflammation and glucose levels. These factors can all have an impact on cardiovas- cular health. ALWAYS EAT BREAKFAST A recent study in the Journal of the Ameri- can College of Cardiolog y found that healthy people who skipped breakfast were almost three times more likely to have heart disease six years later than those who partook in a substantial morning meal. One possible reason: “If you’re eating a proper break- fast, you’re less likely to be hungry later and make poor food choices,” says Abramson. “We need to eat a balanced diet as part of a healthy lifestyle.” Choose whole-grain, low- fat breakfast foods and include fruit. ENGAGE IN VOLUNTEER WORK Doing good for others helps your self-esteem and relieves stress. Research published in Psychosomatic Medicine showed that a feel- ing of purpose in life is linked to a lower like- lihood of heart attack and stroke. “We know that loneliness is a risk factor forheart health,” says professor of medicine Dr Arya Sharma. “Volunteering gets you out of the house and creates a social network.” Depending on the type of work you do, volunteeringmight even increase your physical activity. AVOID POLLUTED AIR Exposure to this kind of pollution over time raises your risk of heart disease. Inhaling contaminants formed from chemicals like sulphur dioxide, carbon and nitrogen oxides may irritate arteries and increase inflam- mation. Even short periods of exposure are unhealthy for people who already have oth- er cardiovascular risks, such as high blood pressure. Try to get your outdoor exercise away frommajor roads and spendmore time indoors when the air quality index is poor. SEEK HELP FOR DEPRESSION “Depression can affect the way we behave,” explains Abramson. Not only are we more likely to drink too much alcohol, avoid exer- cise and socialise less, there are also physio- logical effects of this condition on the body, such as higher levels of stress hormones and Seeking out pollution- free air will do wonders for your heart health LIVE WELL Stave off premature heart disease with these simple lifestyle changes that go beyond a healthy diet and exercise Photos: Getty Images Small changes to your daily routine can yield big benefits to your heart health. Here’s how to get in tick-tock shape lifestyle tweaks for a healthier heart 6 blood sugar, that can be associated with poor heart health. LAUGH HARDER – AND MORE OFTEN! A study in the Journal of Epidemiology of more than 20,000 people over the age of 65 found a lower incidence of cardiovascular disease in thosewho reported laughing every day. Laughter reduces stress and depression, and it may also serve as a mini-workout, helping your circulation and protecting the health of your arteries. New dementia link Dual slowing gait and cognitive decline linked to dementia risk A decline in both walking speed and cognition may be a predictor of future dementia, according to a landmark analysis of health measures from the ASPREE study, with simple memory and walking speed testing potentially able to allow early preventive measures to be put in place. The study, from The National Centre for Healthy Ageing (NCHA) and ASPREE investigators, looked at data from 16,855 Australian and US participants, mostly over the age of 70. Participants’ walking speed was measured at the start, two-, four- and six-year marks of the study, along with cognition (thinking and memory). These two elements were compared between participants who had no decline in either measure, versus those who had a decline in either one or both. Those whose gait speed and cognitive scores both declined had the highest dementia risk, compared to those with an individual decline. “I don’t mind getting old so much, but I’ll be damned if I’ll get elderly.” Cartoon: Mick Stevens