September 18, 2006

“How Young Is Your Heart?” is the theme of this year’s World Heart Day which falls on September 24^th. Investing some effort in your personal health from childhood helps to keep your heart young and enhances the chances of enjoying good health in old age. Leading a physically active lifestyle, enjoying a variety of foods and weight control –all help to keep your body young and in good heart health.  

The term ‘young at heart’ is frequently used in association with the ageing process. But how many of us actually take this literally? In these times of cosmetic treatments which claim to delay or disguise the physical deterioration of our bodies and faces, how many of us actually literally try to keep our hearts young so that we can enjoy good health through our lives? 

Keeping the heart in top physical condition is key to preventing heart attacks and strokes. Cardiovascular disease is the world’s largest killer, claiming up to 17.5 million lives each year and up to 80 percent of these lives are from populations in low and middle income countries, many amongst people of working age. Many of these deaths are premature and could be delayed with the adoption of a more healthful diet, physical activity and not smoking. 

Eating for a Youthful Heart - Antioxidants

To help maintain a young heart for life, it is important to eat the right foods in the right quantities. In general, a balanced diet including plenty of fruits and vegetables, whole grain products, lean meat, fish and pulses, as well as limiting the intake of saturated fats is recommended. Plant foods, such as fruits, vegetables, and whole grains contain many components that are beneficial to human health. Research indicates that some of these foods, as part of an overall healthful diet, have the potential to delay the onset of many age-related diseases including cardiovascular disease and strokes.  

A diet rich in antioxidants is also beneficial in improving and maintaining health, thereby slowing the aging process. Through naturally occurring processes within our bodies, reactive substances known as free radicals that cause damage to our cells are produced. Research suggests that there is a link between these free radicals and a number of degenerative diseases associated with ageing, such as cardiovascular disease and strokes. Antioxidants neutralise free radicals before they can cause harm.  

Antioxidants are present in foods in many forms including vitamins, minerals, carotenoids, and polyphenols, and others. Many antioxidant-rich foods can be identified by their bright, distinctive colours—the red of cherries and of tomatoes; the orange of carrots; the yellow of corn, mangos, and the blue-purple of eggplants and grapes. Some of the most well-known antioxidants are vitamins A, C, and E; minerals such as zinc and non-essential compounds such as lycopene and resveratol. 

Eating for heart health can be fun and delicious and certainly need never be boring. The key is to eat a varied diet in modest proportions. Through smart food choices, innovative menu planning to preserve taste and convenience, a heart-healthy diet is achievable for all.  

Exercising for a Youthful Heart – Choose to Move

Physical activity contributes significantly to the youthfulness of the heart. The heart is a muscle that needs regular exercise to keep it working effectively. Regular physical activity will not only slow down the narrowing of the arteries to the heart and brain, it will also encourage the body to use up excess stored fat, thereby improving cholesterol levels, maintaining glucose levels and reducing high blood pressure. All these factors are crucial in preventing cardiovascular diseases and other problems such as obesity, diabetes which as well as being bad for health in their own right, further increase the risk of heart disease.  

Aerobic activities which use the heart, lungs and muscles over a period of time, include brisk walking, swimming, cycling, jogging. These activities are beneficial in keeping a healthy weight and using up extra calories. Strengthening activities such as working out with weights, help develop and tone muscles, and are also helpful. Stretching exercises such as yoga and pilates help promote flexibility and by keeping the body in good shape help you to keep up aerobic exercise levels by reducing injury risk and making exercising more a comfortable and thus enjoyable and achievable experience.  

There is a wide enough range of physical activities to choose from for everyone to find something that can be incorporated into their daily routine. Being physically active for at least 30 minutes a day can help build energy levels, reduce stress and improve strength.  

At the same time, being physically active is also helpful for those who want to quit smoking. Smoking is one of the most important threats to keeping the heart young. Smoking increases blood cholesterol levels, raises the levels of blood clotting and increases the risk of arterial blockages. 

Keep Your Heart Young – A Long Term Approach

Many habits are formed in youth. Taking a long term approach to heart health begins with encouraging children to adopt healthy habits such as eating a balanced, varied diet while engaging in regular physical activity.  

Recognising that eating all foods are OK in moderation is the approach recommended by nutritionist, nurses and doctors, when it comes to children’s diets. Teaching children that food such as candies and fast foods should be consumed occasionally rather than daily and exposing them to a wide range of other foods can instill a long term interest and enjoyment of food and in their own diets, enabling them to make healthier decisions when eating in and out of home.   

Being active is part of a child’s nature. Encouraging physical activity in children by being active adult role model is helpful, whether it is through simple steps such as taking the stairs instead of the elevator, walking to the shops or playing catch outdoors with them. Engaging in physical activities with children clearly contributes not only to good physical health; it also builds and strengthens emotional ties. 

In short, our own health habits influence our children’s. By taking a long term approach to our own health and well-being through regular physical activity and eating a healthful diet, we are setting a clear example for our own children and helping them build a healthier future for themselves.