Category: Seniors

Nutrition Seniors

Arthritis and the Mediterranean diet

Post author By Alfred Asirvadham
Post date October 16, 2020

Overview

. Some elements of the Mediterranean diet are useful in the fight against arthritis

. Fish, grains and berries are foods you should look to incorporate into your diet

. Use discretion in regards to alcohol when trying to manage arthritis

What is the Mediterranean diet?

The first thing to do is actually define what the Mediterranean diet is. As Mayoclinic says ‘The Mediterranean diet is a way of eating based on the traditional cuisine of countries bordering the Mediterranean Sea. While there is no single definition of the Mediterranean diet, it is typically high in vegetables, fruits, whole grains, beans, nut and seeds, and olive oil.’

As a result, heavily processed foods, processed meats, trans fats and added sugars are usually avoided. Because it is based on a particular group of people and their lifestyle, the other major theme that often emerges is that is as much a way of life as a diet. Socialising, communal gatherings, even casual drinking, particularly of red wine, are not just tolerated but often actively encouraged as the social aspect is a major part of it all. Obviously you can take bits and pieces of it as you see fit but if you are going to follow the traditional Mediterraneans to the letter of the law you almost have to think lifestyle as much as diet.

What are the benefits of the Mediterranean diet?

Helpguide gives a good overview of the health benefits of the Mediterranean diet as well as some background information and lists the prevention of heart disease, reducing the risk of Alzheimer’s and Parkinson’s disease and the protection against type 2 Diabetes because of the high fiber intake as some of the benefits. Verywellfit gives their own breakdown and lists cancer prevention, benefit to arthritis sufferers, weight loss, slowing down cognitive decline and reducing blood pressure and cholesterol as some of the benefits.

Suffice to say that it’s a very popular and well known diet that has lots of supporters for the mental and physical benefits it possibly provides. Advocates of the Mediterranean diet love the freshness and vibrancy of the food and the fact that it encourages a more traditional way of living. As we said, excess sugar is avoided, meat is eaten sparingly and the focus is on food sourced from the earth – plant foods, fruit and vegetables, fish and seafood, all of which can provide value. For flavour, meals are cooked in olive oil and topped up with red wine. Like we said, with so much of the focus on natural food and social interaction, it feels like the sort of diet to really get you in the mood to live life to the fullest.

Is the Mediterranean diet helpful for arthritis?

When constructing a diet to reduce the symptoms of arthritis there are certain foods you can incorporate. These include fish, grain and berries amongst others. They provide value because they are good at reducing inflammation which is one of the keys to managing arthritis. We have previously looked quite extensively at why fish is good for both the heart and arthritis. Foods you should look to avoid are fats, sugar and salt. It’s a matter of common sense but you should avoid foods that inflame the condition and eat foods that improve the condition.

This health study goes on to say that ‘Twenty-four percent of subjects reported that foods affect their RA (Rheumatoid Arthritis), with 15% reporting improvement and 19% worsening. Blueberries and spinach were the foods most often reported to improve RA symptoms, while soda with sugar and desserts were most often reported to worsen RA symptoms.’ In regards to olive oil this study suggests it has a positive impact. It states that ‘Studies have also shown that incorporation of olive oil in diet decreases the risk of developing RA.’

Arthritis.org also backs the virtues of the Mediterranean diet in the battle against arthritis. They discuss certain studies that have proven aspects of the diet to be of benefit. They state that ‘the disease-fighting power of the Mediterranean diet stems from its ability to regulate inflammation by focusing on anti-inflammatory foods (berries, fish, olive oil) and excluding or limiting pro-inflammatory ones (red meat, sugar and most dairy). OA (osteoarthritis) is now known to have an inflammatory component, so this way of eating can lead to real improvements in joint pain.’

What about wine?

Wine is a staple in that part of the world and a key part of the Mediterranean diet but what is its affect on arthritis? The studies are varied but it’s generally accepted that excessive alcohol can be detrimental to those already suffering from the ailment. It can potentially inflame the condition.

But if you drink in moderation, it might not be all bad. You have to find the right balance. In regards to red wine there might be some good news. According to the Arthritis foundation: ‘Red wine has a compound in it called resveratrol, which has well-established anti-inflammatory effects. Some studies show wine consumption is associated with a reduced risk of knee OA, and moderate drinking is also associated with a reduced risk of RA.’

But it does also state that ‘many experts question the strength of these studies.’ However, other studies have drawn similar conclusions. This study states that ‘intra-articular injection of resveratrol may protect cartilage against the development of experimentally induced IA.’

But red wine also has a reputation for bringing other benefits to the table. Healthline looks at its virtues and suggests that it may help both the heart and mental health, promote longevity, help to combat inflammation and also be of benefit because it is rich in antioxidants. Mayoclinic also delves into whether a glass of red wine is good for the heart but the best advice seems to be to tread lightly and do so gently and moderately.

Look at all options

When looking a the big picture, The Mediterranean diet certainly has some elements to it that make it an attractive option. You can certainly source specific nutrients that have proven therapeutic value. But you still have to research thoroughly, consult with your doctor and consider all the other options at your disposal as well.

References

Mayoclinic: Mediterranean diet: A heart-healthy eating plan

Mediterranean diet for heart health – Mayo Clinic

Helpguide: Healthy eating – The Mediterranean diet

The Mediterranean Diet – HelpGuide.org

Verywellfit: 12 Health Benefits of the Mediterranean Diet

12 Scientif ically Proven Health Benefits of the Mediterranean Diet (verywellfit.com)

NCBI: Diet and Rheumatoid Arthritis Symptoms: Survey Results From a Rheumatoid Arthritis Registry

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5563270/

NCBI: Managing Rheumatoid Arthritis with Dietary Interventions

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5682732/

Arthritis Foundation: Mediterranean Diet for Osteoarthritis

https://www .arthritis.org/health-wellness/healthy-living/nutrition/healthy-eating/mediterranean-diet-for-osteoarthritis

Arthritis Foundation: Best drinks for arthritis

https://www.arthritis.org/health-wellness/healthy-living/nutrition/healthy-eating/best-drinks-for-arthritis#:~:text=Red%20wine%20has%20a%20compound,a%20reduced%20risk%20of%20RA.

NCBI: Effects of resveratrol in inflammatory arthritis

https://pubmed.ncbi.nlm.nih.gov/17115116/

Healthline: Can a Glass of Wine Benefit Your Health?

https://www.healthline.com/nutrition/benefits-of-wine

Mayoclinic: Red wine and resveratrol: Good for your heart?

https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/red-wine/art-20048281

Exercise Seniors

The importance of muscle strength for seniors

Post author By Alfred Asirvadham
Post date October 13, 2020

muscle strength for seniors is important

Overview

. 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 study outlines 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 study suggests 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

https://pubmed.ncbi.nlm.nih.gov/14552938/#:~:text=Current%20research%20has%20demonstrated%20that,independence%2C%20and%20vitality%20with%20age.

NCBI: Effects of Resistance Exercise on Bone Health

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6279907/

NCBI: The Intensity and Effects of Strength Training in the Elderly

The Intensity and Ef fects of Strength Training in the Elderly (nih.gov)

NCBI: Motivational characteristics and resistance training in older adults: A randomized controlled trial and 1-year follow-up

https://pubmed.ncbi.nlm.nih.gov/29878445/

Healthline: Core stabilizing ab exercises to help prevent injury in seniors

Abdominal Exercises for Seniors: For Stability (healthline.com)

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

Effec tiveness of resistance exercise using elastic bands on flexibility and balance among the elderly people living in the community: a systematic review and meta-analysis (nih.gov)

Seniors

How you can manage arthritis

Post author By Alfred Asirvadham
Post date October 13, 2020

managing arthritis with diet, exercise and lifestyle

. 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 study makes 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.

References

Mayo Clinic: Arthritis

Arthritis – Symptoms and causes – Mayo Clinic

ABS stats: Research and Statistics

https://www1.health.gov.au/internet/main/publishing.nsf/content/health-pubhlth-strateg-active-evidence.htm

AIHW stats: Australia’s health 2018

https://www.aihw.gov.au/reports/australias-health/australias-health-2018/contents/indicators-of-australias-health/physical-inactivity

NCBI: Benefits of Exercise in Rheumatoid Arthritis

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3042669/

Arthritis Foundation: Best fish for arthritis

https://www.arthritis.org/health-wellness/healthy-living/nutrition/healthy-eating/best-fish-for-arthritis

NCBI: Managing Rheumatoid Arthritis with Dietary Interventions

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5682732/

Healthline: The 10 Best Foods to Eat If You Have Arthritis

https://www.healthline.com/nutrition/10-foods-for-arthritis#TOC_TITLE_HDR_10

Healthline: 8 Foods and Beverages to Avoid with Arthritis

https://www.healthline.com/nutrition/foods-to-avoid-arthritis#8.-Foods-high-in-AGEs

Arthritis Foundation: 6 exercises for knee OA pain

6 Exercises for Knee OA Pain | Arthritis Foundation

Healthline: Easy exercises for knee arthritis

https://www.healthline.com/health/osteoarthritis/easy-excercises-knee#pain-during-exercise

Orthoinfo: Arthritis of the knee

https://orthoinfo.aaos.org/en/diseases–conditions/arthritis-of-the-kne e

Arthritis Australia: Back pain

Back pain — Arthritis Australia

Medical News Today: How to prevent and manage arthritis in the hands

https://www.medicalnewstoday.com/articles/how-to-prevent-arthritis-in-the-hands#summary

Exercise Nutrition Seniors

What are the basics of heart health?

Post author By Alfred Asirvadham
Post date October 13, 2020

Diet, exercise and lifestyle keep your heart healthy

Overview

. 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.

References

AIHW Smoking stats: Smoking Overview

https://www.aihw.gov.au/reports-data/behaviours-risk-factors/smoking/overview

AIWH Alcohol stats: Alcohol Overview

https://www.aihw.gov.au/reports-data/behaviours-risk-factors/alcohol/overvie w

AIHW Fruit and Veg stats: Food and Nutrition Overview

https://www.aihw.gov.au/reports-data/behaviours-risk-factors/food-nutrition/overview

Heart Foundation: Fruit, vegetables and heart health

https://www.heartfoundation.org.au/heart-health-education/fruit-vegetables-and-heart-health

Heart Foundation: 9 food and heart health myths, busted

https://www.heartfoundation.org.au/heart-health-education/heart-health-myths-busted

NCBI: Role of Inactivity in Chronic Diseases: Evolutionary Insight and Pathophysiological Mechanisms