Q. As a part of my annual physical exam, my doctor ordered an EKG. My results indicated a 50 percent blockage in one of the arteries in my heart. I assumed that would mean surgery; however, my doctor recommended we start with medication. Although I am fortunate that I haven’t had a heart attack, this past physical gave me pause. I’m approaching my 70th birthday and am enjoying retirement. My wife and I hope to travel more in the future, and our adult children are just starting their own families. I want to be around in the years to come. It’s time I start taking better care of my heart and health. Do you have any recommendations to help me get started?
A. Your question could not have come at a better time, as February is American Heart Month. Heart disease continues to be the leading cause of death in America, so it’s vital that every American take stock of their health habits.
First, I advise you to follow your doctor’s instructions. This includes taking your medications as prescribed, following your doctor’s diet and activity orders, and scheduling follow-up appointments.
If you are a smoker, now is the time to quit. Smokers are two to four times more likely to be diagnosed with heart disease than nonsmokers. Smoking also doubles the risk for stroke. Talk with your doctor about smoking cessation programs if you can’t kick the habit.
Eat a heart-healthy diet. This means eating more fruits, vegetables, whole grains, and lean proteins. Reduce your sodium intake and limit unhealthy fats, such as saturated fat. Use smaller plates and bowls to help you control your portion size. Permit yourself to eat an occasional treat.
After getting cleared for exercise by your doctor, make exercise a priority in your life. Now that you’re retired, you should have plenty of time to exercise for 30 minutes, five times a week. If 30 minutes is too daunting, start small. Build your endurance over time. Go for a brisk walk with your wife. Incorporate strength training exercises. Use those grandkids as motivation to exercise regularly.
Learn to manage stress. Even though you are retired, you still have stressors in your life. Try meditation or yoga. Pick up journaling or talk about what’s stressing you with a trusted friend. Switch to decaf coffee in the afternoon or sip on a cup of green tea instead. Start a gratitude list and make time to laugh with your wife.
Finally, prioritize your sleep. Sleeping gives your heart time to rest and repair itself. Quality sleep also lowers your blood pressure. Aim for seven to eight hours of sleep each night. Make a habit of going to bed and getting up around the same time each day. Turn off electronics an hour before bed to give your mind time to unwind. Talk with your doctor if you have insomnia or wake up feeling foggy. Your doctor can rule out medical causes and help you get your sleep back on track.
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