. Resistance training improves balance, bone density and mental awareness
. Strengthens vulnerable parts of your bodyand makes them flexible and malleable
. Targeted training helps to strengthen muscles, tendons and joints
The basic principle of resistance training
A workout regime that places a strong emphasis on resistance training is a great option for people at different stages of their fitness journey. It hits a lot of the key target areas in terms of what you want out of an exercise plan. It shouldn’t be your only focus because you should also incorporate some form of cardiovascular component but resistance training can certainly be one of the building blocks.
As the name suggests, the basic principle is a strength program where you work against an obvious force and challenge the muscles to become stronger and more developed. The benefits are a combination of strength, stamina and injury prevention. You can strengthen the vulnerable parts of your body such as your muscles, tendons and joints by making them more flexible and malleable. By doing this they are more likely to withstand the rigors of day to day life.
As a general rule, resistance training can be achieved through some combination of your own body weight, resistance bands, medicine balls or free weights such as dumbbells and barbells. There’s enough variety there to put together a workout plan that is stimulating and rewarding at the same time without being too predictable, and that’s the balance you’re trying to achieve. The goal is to harness and manipulate these different apparatus in such a way so that your body is challenged and forced to respond positively and decisively through the basic principles of force and resistance.
What do you want to achieve?
The next step is to determine exactly what you’re trying to achieve:
What’s the goal? What’s the endgame?
For seniors, the benefits are both physical and neurological. There is evidence that resistance training helps to improve balance, bone density and mental awareness, so a carefully structured program can certainly be of great benefit to elderly people who are possibly coming to terms with the changing nature of their bodies.
This study states that ‘A program of once or twice weekly resistance exercise achieves muscle strength gains similar to 3 days per week training in older adults and is associated with improved neuromuscular performance. Such improvement could potentially reduce the risk of falls and fracture in older adults.’
For younger people resistance training can still be a cornerstone component of your training program because of the high-impact nature of the exercises which make it a great way to burn calories and manage your weight, which is obviously one of the things that most people are trying to do with their fitness regime.
Young adults are also creating good habits they will carry on later in life. These include benefits to the heart such as reducing cholesterol and lowering blood pressure. They can also delay the effects of arthritis by cultivating a body that is stronger and more resilient.
Older bodies deteriorate
Older bodies naturally start to deteriorate so it’s important to put in place measures that prepare us for that transformation. Resistance training is a great way of doing that. This study states that ‘Inactive adults experience a 3% to 8% loss of muscle mass per decade. Ten weeks of resistance training may increase lean weight by 1.4 kg, increase resting metabolic rate by 7%, and reduce fat weight by 1.8 kg.’
They also say ‘Resistance training may promote bone development’ and ‘enhance cardiovascular health by reducing resting blood pressure’. These are the benefits to adopting a structured resistance training program. If you want more information you can also learn the best way to safely progress through a program as you gain more experience.
References
NCBI: Once weekly resistance exercise improves muscle strength and neuromuscular performance in older adults
. Muscle strength for seniors is important because a natural decline occurs as we age
. We need to replenish what we are losing
. Those who engage often report feeling happier and more outgoing
Why is it important?
As we get older our muscles, joints and tendons naturally lose strength, flexibility and function. It’s an unfortunate fact of life. To counteract that it’s important for seniors to do their own muscle strength training to replenish what they are losing. We can’t go back in time but we can certainly slow the decline. If you commit a certain amount of time each week to strengthening your muscles, tendons and joints you will continue to be physically productive.
This studyoutlines how the ageing process can be attributed to ‘a number of physiologic and functional declines that can contribute to increased disability, frailty, and falls’ through a reduction of muscle strength. It suggests that strength training is an excellent way of combating the natural deterioration of the body. ‘Done regularly (e.g., 2 to 3 days per week), these exercises build muscle strength and muscle mass and preserve bone density.’
And this study also talks about the intensity and effect of strength training in seniors. It states that ‘the elderly need strength training more and more as they grow older to stay mobile for their everyday activities. The goal of training is to reduce the loss of muscle mass and the resulting loss of motor function.’
Osteoporosis
Osteoporosis is a common ailment that arises as we get older and there is evidence to suggest that strength training helps to neutralise the effects of this condition. This is because one of the goals is to improve bone strength by challenging the body to respond and get stronger. As this study states ‘Of the several exercise training programs, resistance exercise (RE) is known to be highly beneficial for the preservation of bone and muscle mass.’
It goes on to say that ‘Exercise training, especially RE, is important for the maintenance of musculoskeletal health in an aging society’ and that ‘Based on the available information, RE, either alone or in combination with other interventions, may be the most optimal strategy to improve the muscle and bone mass in postmenopausal women, middle-aged men, or even the older population.’
Psychological benefits of building muscle strength
While the majority of health benefits are physical there is also evidence emerging that there are definite psychological benefits that are a direct by-product. Seniors who engage in this type of strength and resistance work often report feeling happier, more confident and outgoing. A chemical reaction is unlocked as well as being a natural boost to your self-esteem when you successfully challenge yourself.
This studysuggests that ‘Resistance training improved exercise-related motivational and volitional characteristics in older adults. These improvements were linked to continuing resistance training 1 year after the supervised intervention.’ Greater motivation and positive reinforcement are certainly some of the psychological benefits that can come with strength and resistance training.
Resistance bands and core muscles
If you are a little reluctant to start working with heavy weights another option at your disposal is to start using elastic bands which are a great alternative. Resistance bands are convenient, efficient and portable which means you can take them wherever you go or do your workout from the comfort of your own home. There is also less chance of injury because you are not working with heavy weights but rather pushing against your own bodyweight. There is plenty of upside to working with resistance bands and this study states that ‘resistance exercise using elastic bands is effective for improving the flexibility and balance of the elderly people living in the community’.
Because of the full body workout you often get, resistance bands are also a great way to work the core muscles which are pivotal to any muscle strength program regardless of age. The core muscles refer to the trunk, hips, pelvis, abdomen and lower back. This is an important area to develop because it essentially holds the rest of the body together and plays an important role in day to day life and everyday functioning. If you can build this area up it helps with balance, posture and stability and at some level helps to prevent minor overuse injuries from occurring because of the strong foundation you have created. Healthine gives an overview of some good core exercises for seniors.
Structuring your program
So that’s an overview of why it’s important to build muscle strength as we age. The final point we will touch on is how best to structure your program. The first thing to consider is frequency. Two to three times per week with eight to ten repetitions for each exercise is a good starting point. You can ease yourself into your work and it’s not too time consuming. As a result, your body will naturally adapt.
Once you are confident you can either add repetitions or frequency but still be mindful of not overloading your body. You want to try and achieve a balanced fitness program and one that is sustainable over the long run. Muscles also need time to grow and relax in between so it’s important to put some distance between your workouts. Stay dehydrated, keep a safe work area and develop your strength training slowly and steadily.
References
NCBI: The benefits of strength training for older adults
NCBI: Effectiveness of resistance exercise using elastic bands on flexibility and balance among the elderly people living in the community: a systematic review and meta-analysis
. Diet, exercise and lifestyle are three keys to how you can manage arthritis
. Keep active, stay moving and avoid slipping into a sedentary lifestyle
. Limit salt, sugar and processed food and incorporate fish and vegetables
. Learn how to deal with knee, back and hand arthritis
What is arthritis?
Arthritis is commonly referred to as pain, discomfort or dysfunction in the joints. It’s often seen in seniors because of a lifetime of wear and tear but can occasionally be seen in younger people as well. The first thing to note is that like a lot of ailments it’s sometimes out of your control. You may not be able to prevent it from taking hold due to a variety of hereditary and genetic factors. But by committing to a regular exercise plan you can strengthen the area around the joints which lessens the potential for inflammation down the road. Building muscle strength is imperative for seniors. It should be said that exercise doesn’t have to be taxing or time consuming – it has to be consistent and regular – a couple of times a week so your body can adapt and get stronger over time.
Managing arthritis
Stay active or the condition will deteriorate
Walking and swimming are great low impact exercises
As for managing arthritis day to day there are some common sense principles you can apply. Make the effort to stay active or your condition will deteriorate. Keep the blood circulating, the joints moving and the body in motion to alleviate some of the pain. Avoid living a sedentary lifestyle which only exacerbates the condition. Walking and swimming are low impact exercises that are a great way of doing this. If you can stay active and lose a little weight you will certainly ease the burden on your knees, hips and joints which is a great first step. Mayo clinic lists age, obesity, family history, previous joint injury and gender (women are more likely to develop rheumatoid arthritis) as risk factors, so if you fall under any of these categories you have to be extra diligent abut managing the condition meticulously.
Get into good Exercise Habits
A national health survey recommended 150 minutes of exercise per week. But it seems there is certainly room for improvement as the AIHW states that 75 per cent of people over 65 were not sufficiently active as of 2014/5. This study outlines the correlation between exercise and the management of arthritis and states:
‘The importance for the inclusion of exercise training in the treatment of RA is now clear and proven. Exercise in general seems to improve overall function in RA without any proven detrimental effects to disease activity. RA patients should be encouraged to include some form of aerobic and resistance exercise training as part of their routine care.’
Arthritis Australia gives a good overview of what type of exercise you should be looking to incorporate into your weekly program. They suggest focusing on exercises that can help you improve fitness, flexibility and strength training. Anything that improves your mobility and gets you up and about is certainly beneficial in this regard. The activities listed there include walking, water exercise, tai chi, yoga and dancing.
While it’s important to exercise regularly, it’s also important to exercise correctly. Your joints are like shock absorbers so you want to treat them well. Learn to use the right technique so you’re not putting unnecessary stress on the body. Also make it a point to stretch properly as a flexible body is a body less likely to succumb to injury.
Eating well helps to manage arthritis
Fish and Omega 3 fatty acids are of great benefit
Garlic, ginger, spinach and Olive oil are also beneficial
In regards to diet, we have previously looked at the value of berries and fish in the fight against arthritis. These are two great foods that you should really look to incorporate into your diet if you are serious about managing the condition. Berries are high in antioxidants, have considerable anti-inflammatory effect and can help to reduce the pain associated with arthritis. Fish is the other food that you should consider if you are living with arthritis and are interested in pain management.
As the Arthritis foundation states: ‘Among the most potent edible inflammation fighters are essential fatty acids called omega-3s – particularly the kinds of fatty acids found in fish.’ In terms of the type of fish they say ‘The best sources of marine omega-3s are fatty fish such as salmon, tuna, sardines and mackerel. Eating a 3- to 6-ounce serving of these fish two to four times a week is recommended for lowering inflammation.’
Similarly, this studymakes further observations on the value of dietary interventions: ‘We believe that an ideal meal can include raw or moderately cooked vegetables with addition of spices like turmeric and ginger, seasonal fruits and probiotic yogurt’. These are ‘good sources of natural antioxidants and deliver anti-inflammatory effects.’ It goes on to say that it’s best to avoid processed food and high salt. Healthine gives a good account of all the foods that may improve the condition like garlic, ginger, spinach and Olive oil and they also give a good overview of foods to avoid like sugar, salt and alcohol that can potentially inflame the condition.
Knee Arthritis
The two most common forms of knee arthritis are Osteoarthritis and Rheumatoid Arthritis. The former is generally viewed as a wear and tear or overuse type of injury which sees an eroding away of cartilage and bone on bone friction which creates pain and swelling in that general area. As orthoinfo describes the latter is viewed more as an autoimmune disease which ‘means that the immune system attacks its own tissues.’ There is often swelling and inflammation and if left unattended can cause serious problems down the road in regards to long-term joint damage.
If you are worried about knee arthritis on a large scale you should certainly consult your doctor on the best course of action to take. If you are just gathering information about prevention the Arthritis Foundation has listed a series of exercises that might be beneficial. They are directed towards building up the muscles around the knee to provide a strong base. They state that these exercises ‘target quadriceps, hamstrings and glutes – the muscles that contribute to healthy knee function and help prevent injury.’ Healthline has also listed some exercises that could be useful. As we said earlier, the other thing you can try and do is to lose some weight to ease the pressure on your knees and lower body joints.
Back and hand arthritis
You may need target exercising around you back and spine
Avoid using tools that place undue stress on the joints
The other two forms of arthritis that are quite common are back and hand arthritis. Again, in both cases, it is divided into osteoarthritis and Rheumatoid Arthritis. One being a wear and tear issue and the other being a chronic disease that affects different parts of the body resulting in tenderness, tightness and joint pain. If you suffer from Rheumatoid Arthritis you need to consult a doctor as soon as possible as in some cases you may need further x-rays and possibly surgery as well as obviously rest and recovery. If it’s not quite as serious there are certainly some good anti-inflammatory drugs on the market that can be prescribed as well as stop-gap measures like cortisone injections and applying come combination of heat and ice that may be able to alleviate some of the pain.
Depending on what your lifestyle is, the hands and back can obviously be quite sensitive areas that can potentially be exposed to stress and strain, so be weary of overuse and always make it a point to use the right techniques when dealing with heavy weights. Arthritis Australia goes through a good overview and explanation of back pain and the things you have to be mindful of. Some of the ailments that can occur include osteoporosis which affects the bones in the spine and the potential for a ‘slipped disk’ which affects the nerves in the spine.
Some of the recommended preventative measures include targeted training that looks to strengthen the muscles around the back and spine as well as tai chi and yoga which can improve flexibility. Medical news today also goes through what you can do to reduce hand pain including avoiding using tools that place undue stress on the joints, using an ergonomic keyboard and mouse and regularly engaging in gentle hand strengthening exercises like squeezing a stress ball or just making a fist.
But regardless of what arthritis it is that you suffer from the advice stays the similar in a lot of cases. Try and stay active, use proper technique when doing physical work or manual labour to avoid putting unnecessary stress on your joints and make it a point to eat the right foods. Genetics certainly play a role in regards to who is more susceptible and who may suffer stronger reactions so it’s certainly good to check your family history to get on top of it early and put in place solid preventative measures by activating the right diet and lifestyle as soon as possible.
. Healthy eating for the heart comes back to balance, moderation and portion control
. Fruit and vegetables should be keenly incorporated into your diet
. Limit salt, fats and sugar
Balance and portion control are keys
Balance is the key to developing a diet that doesn’t put your health in long-term jeopardy. Try and adhere to the basic principles of balance, moderation and portion control. Now let’s move to the specifics. The first point we will address is portion control. Eat what you have to eat and and resist the temptation to splurge because that moves everything out of sync. By doing this you can start to control your weight and sugar level which is important to your long term health.
The most dangerous scenarios are high blood pressure, diabetes and potentially heart disease. By exercising disciplined portion control you can limit your exposure to these harmful ailments. High blood pressure is caused through stress, smoking and a lack of physical activity but can also be caused by your diet. There is a strong correlation between excessive salt as well as certain fats and sugar. By cutting these items out, or at least limiting them, you can minimise the risk of high blood pressure. In regards to diabetes, you also have to be careful with your sugar intake, especially in regards to soft drinks.
How to avoid high blood pressure
A high reading is considered to be anything over 140/90
Stress, genetics and obesity all play a role
High blood pressure or hypertension relates to the force of blood against the artery walls. A high reading is considered to be anything over 140/90. As webMD points out the exact causes of high blood pressure are not known but things like stress, genetics, smoking, obesity and lack of exercise are thought to play a part. Some of those things are out of your control but certainly exercising and removing stress are things you can actively engage in to lower the risk.
The other thing is obviously to control your diet. The Heart Foundation lists fruit and vegetables, wholegrains, nuts and reduced fat and dairy as the areas to focus on in regards to reducing blood pressure. Healthline also provides a list of foods that are beneficial including salmon, berries, beans and lentils, carrots, celery and pistachios. They also provide a list of foods to avoid that includes salt and sodium, deli meats and frozen pizza.
Foods to lower cholesterol
Like blood pressure, cholesterol is something that can be controlled through diet and lifestyle. Exercise plays a big role here as well but in terms of food the faster you can move away from discretionary foods like takeaway, chips, pies, cakes, things of that nature, to a more balanced diet that incorporates the five key food groups the better off you will be.
In terms of specialised foods, Harvard Health lists oats, beans, nuts, foods fortified with sterols and stanols and fatty fish as their preferred items to help lower cholesterol. In terms of foods to avoid, Medical News Today lists sausage, bacon and organ meats such as kidney and liver as foods to eat sparingly. Try and make a concerted effort to limit your consumption of fats, oils, sugar and salt. A good rule of thumb to follow is to try to eat less than fifteen grams of fat and six grams of salt per day.
Protein and energy
A healthy serving of fruit and vegetables goes a long way
You can also source protein from lean meats and eggs
The next point to consider is what to actually put on your plate. It has to be remembered that part of having a healthy heart is actually having the energy to exercise and stay active which is a crucial part of heart health. So on the one hand it’s good to eat foods that positively influence blood pressure and cholesterol but it’s also good to eat foods that provide you with protein and energy to actually help you exercise on a regular basis and we can look at both. Look to incorporate a healthy serving of fruit and vegetables, grain and certain fish such as tuna and salmon from a holistic sense.
In terms of energy, two key sources are protein and wholegrain. You can source protein from lean meat and eggs as well as fish and poultry and wholegrain that is high in fibre such as oatmeal. Brown rice and bran are also a valuable source of energy. Healthline gives a good overview of the value of brown rice and some of the benefits are certainly heart health and weight loss. It’s good to incorporate these types of food items because they help to keep your weight in check while still giving you ample energy and that’s a good combination to have.
Fruit and vegetables are key to a healthy heart
The other food group that you really have to be diligent about perusing is obviously fruit and vegetables. This should be a staple and is almost mandatory for your long-term health. According to the AIHW, between 2007/8 and 2017/8 approximately 50 per cent of Australians did not meet the fruit recommendations and almost 95 per cent did not meet the guidelines associated with vegetable intake. 7.3 per cent of the total burden of disease in Australia was attributed to poor diet and 1.4 per cent was attributed to a diet low in fruit, so it stands to reason that we all need to be vigilant about our food choices.
Healthline gives a list of heart healthy foods and there are several fruit and vegetables listed including leafy green vegetables, berries, avocados, beans and tomatoes. The great thing is that fruit and vegetables also provide you with so many other benefits. They are high in fiber, reduce the risk of cancer and diabetes, and provide numerous nutrients and minerals that help to improve your quality of life. This list of 50 foods that are super healthy gives a great overview of what you should be eating and why fruit and vegetables must be a priority.
Australian dietary guidelines
Source items from the five key food groups
No single food can provide all the required nutrients
According to the Australian dietary guidelines, one should make a concerted effort to source items from the five key food groups. The recommendation is that we seek a wide variety of food to achieve a balanced diet, not always in one day but certainly over the course of a week. As stated in the guidelines: ‘No single food can provide all the nutrients in the amounts needed for good health’. You have to expand your boundaries and actively source those nutrients.
The evidence for consuming a wide variety of foods as summarised in the guidelines suggests that a ‘higher quality diet is associated with reduced morbidity’ and that ‘diversity in food intake can reduce an individual’s exposure to any one group of toxicants.’ But it also goes on to say that Australians as a general rule eat from a wide variety of cuisines which should supply the ‘nutritional needs of the population but appropriate choices must be made to ensure that all nutritional requirements are met.’
. The basics of heart health come back to exercise, nutrition and lifestyle
. Quit smoking, avoid stress, minimise alcohol and stay active
. Develop a diet that sources items from the five key food groups
This is an overview of the basics of heart health. The core tenets are exercise, nutrition and lifestyle. I’m sure many of you have heard the basics before but it’s good to remind ourselves from time to time. For a change, we’ll start with lifestyle. It’s paramount to remove stress from your life. While often easier said than done, everything else will flow from the basic philosophy. Control the controllables, enjoy the simplicities and make it a point to spend time with your friends and family. You will be amazed at how much better you feel once you cut out negativity from your life.
Read a book, go for a walk, spend time outdoors and genuinely try and make time each week to unwind. It’s impossible to stay ‘up’ all the time and you need that break mentally which helps you physically. Try and learn new skills and gain new hobbies to keep your mind active and body productive. All of these little things add up in the long run when trying to achieve a healthy balanced lifestyle of mind, body and spirit. An active mind and a stress free life is a great start when looking to preserve your long term health.
Smoking and alcohol
The other major steps you can take are to quit smoking, reduce alcohol and stay active. If you can do some sort of physical activity two to three times a week, cut out smoking completely and take alcohol in moderation you will go a long way to reducing the risk of heart disease. According to the Australian Institute of Health and Welfare (AIHW) smoking is the most ‘preventable cause of ill health and death in Australia’ but the good news is that the message is getting through. Eleven per cent of people aged 14 and over smoked regularly in 2019 which is down from 24 per cent in 1991.
That’s a positive trend line and one that is certainly good for the long term health of the nation. But alcohol is obviously the other lifestyle choice that needs to be kept in moderation to prevent not just anti-social behaviour but also to prevent any long-term health issues from arising. According to the AIHW one in four people consumes alcohol at a level that places them in harm on a single occasion and one in six people takes alcohol at levels that places their long term health in jeopardy and these are obviously slightly concerning statistics. But the key is moderation and common sense, and if you apply these two principles diligently you should be fine.
Diet is the key to a healthy heart
The next point we will look at is nutrition. The key point with nutrition is balance. You have to develop a balanced diet that gives you sufficient nutrients and energy from all the key food groups. As a general rule, a balanced diet is considered to be one that takes the key elements of the five food groups of fruit, vegetables, grain, dairy and protein sourced through lean meats, poultry, fish and eggs.
If you make it a point to incorporate those five food groups into your diet on a regular basis you will be well on your way to achieving a balanced diet which will go a long way to preserving your long term health. But there is certainly some work to do. According to the AIHW, only one in ten adults in Australia met the recommendations for daily vegetable consumption in 2017-18 and there was also an unhealthy intake of discretionary and counterproductive foods such as salt, fat and sugar. The heart foundation recommends eating ‘at least five serves of vegetables and two serves of fruit every day.’ The fruits that are most highly recommended are berries, tomatoes and avocados and the vegetables that are highly regarded include beans and green vegetables.
And the final point that often gets asked about in regards to diet is whether olive oil should be used. The heart foundation states: Olive oil is a healthy and versatile oil that you can use with a variety of cooking methods. Olive oil is a great option for medium-temperature frying (i.e. stir frying or warming food in a pan). Oils that are suitable for high-temperature frying (e.g. deep frying) include extra virgin olive oil, high oleic canola oil and high oleic peanut oil, as they are more stable at high temperatures.
Recommended exercise levels
And finally we will look at exercise. This study concluded that a lack of physical activity can be responsible for over 35 chronic diseases and conditions. These include coronary artery disease, Alzheimer’s disease and other high cardiovascular risk factors. The evidence presented suggests that a lack of physical activity increases the decline in skeletal muscle strength and cognition which can lead to ‘both shorter health span and early mortality.’
This is particularly relevant to older Australians. According to the AIHW, 75 per cent of people over the age of 65 were not sufficiently active in 2014/15. Another study suggested that the evidence is there that regular physical activity is safe for older people and that a lot of the high risks ailments such as cardiovascular diseases and cognitive impairments decrease through regular exercise.
While the percentages are certainly better, younger people also need to be mindful to exercise adequately. A national health survey in 2014/15 indicated that almost one in three 18-64 year olds were not sufficiently active per the recommended 150 minutes per week while just under 15 per cent were completely inactive and did no exercise at all over the course of a week.
This is obviously a recipe for problems down the road and it’s important to get into a rhythm early on and maintain that as you get older to avoid any long term health problems that are bound to arise if you maintain an inactive and sedentary lifestyle. According to the ABS, if ‘Australians did an extra 15 minutes of brisk walking for at least five days each week this would reduce disease burden due to physical inactivity in the population by approximately 13%.’ If this was increased to 30 minutes the burden of disease could be reduced by up to 26%, so the incentive is certainly there to get fit and get healthy.
What type of exercise?
If you fall in that 18-64 age bracket the Australian Heart Foundation recommends doing some form of physical activity five days a week (2.5-5 hours of moderate activity or 1.25-2.5 hours of vigorous activity), which leaves you with quite a bit of flexibility as to how you plan on structuring your fitness diary. The physical activities recommend include walking, swimming, yoga, skipping, cycling and martial arts.
Hopkins Medicine states that you should try and achieve a mix of aerobic exercise, resistance training, stretching, flexibility and balance to create a diverse program that provides holistic health benefit that includes improving blood circulation, weight loss and body preparation which will enable you to fully commit to a thorough fitness schedule. This will in turn help you to lower your heart rate and blood pressure and hopefully put you on the path to being fit and healthy.
Sleep and blood pressure
The final points we will address today relate to sleep and blood pressure. There is a correlation between a good night’s sleep and a healthy heart. Hopkins Medicine states: ‘Without enough sleep, your risk for heart disease and heart attack goes up—no matter what your age, your weight, or how much you exercise or smoke.’ The Heart Foundation adds that sleep deprivation is ‘associated with high blood pressure, a known risk factor associated with heart disease.’
The experts recommend at least seven to eight hours of sleep per night for multiple reasons. It’s a great stress reliever, it’s a lifestyle choice and an acknowledgement that you need rest and recuperation. It affects your mood, your social interactions and poor sleep habits have been previously linked with depression. And finally, it affects your functionality. Without proper sleep you’re not as sharp or mentally alert, so not just for your heart but your overall wellbeing you’re doing yourself a great disservice if you don’t get adequate rest.
The Heart Foundation states that while there is no one cause for high blood pressure, several factors can contribute including:
Family history
Eating patterns (including salty foods)
Alcohol intake
Smoking
Weight
Physical activity and exercise levels.
It goes on to say that it can be elevated by ‘stress, your emotional state, recent physical activity, caffeine consumption or even talking.’
The great news is that you can lower your blood pressure by actioning all of the items we have talked about – Diet, exercise and lifestyle. That’s one of the reasons why we left this until last because if you do all of the above as well as get checked regularly your long-term forecast will naturally improve and hopefully your blood pressure will return to more normal levels if there is any reason for concern.
. Learn what causes high cholesterol and how you can lower cholesterol
. Limit fatty foods as they elevate cholesterol levels
. Remain diligent with diet and exercise and you can minimise risks
What is cholesterol?
We have all heard the term ‘cholesterol’ but may not completely understand what it is or why it is important.
Cholesterol is a fat-like substance that is carried around the body through our bloodstream. Most cholesterol is naturally produced by your liver, but you also get cholesterol from outside sources through the food you eat.
We only need a small amount of blood cholesterol in the body. Cholesterol is used to build cells, produce certain hormones, help with metabolism, produce vitamin D and help digestion of nutrients. However, too much cholesterol in the blood can increase the risk of heart disease.
Types of cholesterol
There are two common types of cholesterol:
High-density lipoprotein (HDL) – the ‘good’ cholesterol
Low-density lipoprotein (LDL) – the ‘bad’ cholesterol
High-density lipoprotein (the ‘good’ cholesterol) is healthy because it carries LDL (the ‘bad’ cholesterol) away from the arteries and back to the liver to be broken down and then passed as waste, helping to reduce the risk of heart disease.
Low-density lipoprotein (the ‘bad’ cholesterol) is bad because when its level in the bloodstream is high, it can clog the walls of the arteries, narrowing the arteries and causing a fatty build-up called plaque. Too much plaque leads to blockages that prevent blood from flowing properly to the heart, increasing the risk of heart disease.
What causes high cholesterol
There is no one single cause of cholesterol, but rather a build-up of things. A lack of exercise, inactivity and poor dietary habits can all contribute to high cholesterol. Those at most risk of high cholesterol are those over the age of 45 years, smokers, individuals with a family history of heart disease and those who are overweight.
What is the impact of high cholesterol?
The main concern with high cholesterol is that there is an accumulation of fatty deposits / plaque within the artery walls which restricts blood flow. A blood clot can form which could then lead to chest pain, heart attack and stroke.
How to lower cholesterol
Cut back on smoking and alcohol
The right diet, exercise and weight loss all help
Leading a healthy lifestyle through exercise and a healthy diet are key to avoiding high cholesterol and also lowering cholesterol levels.
The Australian Heart Foundation recommends at least 2.5 hours of moderate physical activity per week – walking, swimming, skipping and yoga are all beneficial forms of exercise.
Following a healthy diet over time can also help lower your cholesterol, including: eating plenty of vegetables, fruits and wholegrains, a wide variety of protein sources, especially fish and seafood, legumes (such as beans and lentils), nuts and seeds and having healthy fat choices with nuts, seeds, avocados, olives and their oils for cooking, all help with lowering cholesterol. Limiting discretionary foods like biscuits, cakes and pies and cutting down on salt and fat can also help with lowering cholesterol.
In addition, some lifestyle change, such as cutting back on smoking, drinking alcohol in moderation and losing excess weight, will all help to lower cholesterol levels.
How is high cholesterol diagnosed?
A blood test will show your total cholesterol levels. The measured total cholesterol level is made up of LDL cholesterol, HDL cholesterol and triglycerides (a type of fat in the blood).
In Australia, cholesterol levels are measured in millimoles per litre (mmol/L). The range below is a general guide for a healthy blood cholesterol level, although it is important to note that cholesterol levels vary from person to person and is based on factors such as age and family history, so please consult your doctor:
Total cholesterol: < 5.5 mmol/L
HDL (‘good’ cholesterol): > 1.0 mmol/L
LDL (‘bad’ cholesterol): < 2.0 mmol/L
Triglycerides: < 2.0 mmol/L
Take a cholesterol test regularly so you can monitor your progress and keep track of your health confidently. Your doctor can help you understand your results and guide you on strategies to not only lower cholesterol but lower the risk of heart disease.
References
Australian Heart Foundation: Physical activity and your heart health
