a) Stop smoking
Smoking makes the blood
stickier, so the red blood cells clump together making the formation of dangerous clots
more likely, especially if you are inactive. Nicotine is one of the inflammatory factors
blamed for causing the furring-up of the walls of the blood vessels, including the vital
coronary arteries that feed the heart muscle. As well as increasing the risk of having a
heart attack or getting lung cancer, smokers are also in danger of stroke. Giving up
smoking is the single best thing you can do for your health and longevity.
b)
Eat a healthy diet
You need to eat loads of fruit and vegetables including root
vegetables like carrots, parsnips, swedes, onions, beetroot etc. and the green leafy ones
like broccolli, spinach cauliflower and cabbage, every
day. Trials show that red grapes, and good red wine in moderation, help the heart.
Choose whole-grain cereals, beans, pulses, seeds and nuts. Have fatty fish like sardines,
mackerel, herring and salmon three to four times a week and cut down on red meat, full-fat
diary products and sugary foods. The flora which inhabit the intestines, helping to digest
food, can be replenished by regularly eating live yoghurt containing acidophilus. It is
terribly easy to get into the habit of constantly eating the same things rather than
trying a wide variety of foods. Drink lots of water, your body is 70% liquid, it helps to
lubricate the joints and the lungs.
c)
Get physical
 Brisk walking for 10 minutes (building up to 20 minutes) four
times a week will help burn foods faster and give your heart and blood vessels a thorough
workout. Pick any exercise, like cycling, dancing, swimming or gardening that appeals to
you, but do it briskly and regularly for your heart’s sake. You are pacing yourself
properly if you can walk and talk without panting. . Most local authorities offer free, or
heavily subsidised, entrance to their swimming pools and gymnasiums to senior citizens.
Many run special keep-fit and aquarobic classes. If you are overweight, or have had heart
or chest problems, check with your GP before starting any exercise programme.
d)
Know your cholesterol
levels
There are two types of
cholesterol: high-density, the good one, and low-density, the baddie. High levels of
low-density cholesterol are linked with heart disease. By the age of 55, the majority of
us have raised cholesterol levels. A simple blood test will measure yours and, if
necessary, your doctor will prescribe drugs called statins to lower them. If your
cholesterol is only slightly raised, try eating Benecol yoghurts and spreads, or consider
Lestrin by Innovia Nutraceuticals. These products contain plant sterols which lower
cholesterol levels.
e) Have your
homocysteine level measured
Homocysteine is an amino
acid that is believed to be the end product of metabolising red meat. It is known that
consuming a lot of red meat raises levels of homocysteine in the blood and elevated levels
are associated with heart disease. The good news is that homocysteine levels can be
lowered by taking a pill containing folic acid and vitamin B12 and B6.
f) Control stress
 Prolonged stress keeps high levels of harmful chemicals
circulating in the blood, causing chronic tiredness, a sluggish digestion and clogging up
the arteries. Research indicates that those with families suffer less stress, although it
may not always feel like it. Maintaining friendships with people of all ages and keeping
interested and enthusiastic about things which really matter to you are great stress
busters. Loneliness causes stress and can become a habit but there are lots of ways of
getting out and meeting other people. Most libraries have a notice board crammed with
different pursuits and there are a huge choices of evening classes. The University of the
Third Age is widespread in the UK and it offers a variety of intellectually-stimulating
activities and group travel opportunities. Check in your regional phone book. The local
branches of charities are always on the lookout for volunteers and there are also various
mentoring schemes which need responsible and sympathetic adults to advise the young. Yoga,
tai chi and all the different types of meditation have been proved to lower stress levels.
Watch Stress-free Living, an inspiring video of
various meditation techniques for busy people by Maneesha James from video shops or
www.gaiabooks.co.uk
February 2002 |
