Heart health after 50: how to strengthen

Heart health after 50: how to strengthen

I. Understanding the cardiovascular system and age-related changes

A. Anatomy and Physiology of the heart:

1. Four -chamber structure: two atriums (right and left) and two ventricles (right and left). The atrium takes blood, the ventricles push it into the bloodstream.

2. Heart valves: mitral (double), tricar, aortic and pulmonal valves. Provide a unidirectional blood flow.

3. Coronary arteries: vessels that supply the heart with oxygen and nutrients.

4. Conductive system of the heart: a sinus node (sets the rhythm), atrioventricular node, a bundle of GIS and Purkinin fibers. Provides coordinated reduction of atrial and ventricles.

5. Cardiac cycle: diastole (relaxation and filling with blood) and systole (reduction and discharge of blood).

B. Age-related changes in the cardiovascular system:

1. Reducing the elasticity of arteries: occurs due to calcium deposition and thickening of the walls of blood vessels (atherosclerosis). Leads to an increase in blood pressure.

2. Thickening of the walls of the heart: especially the left ventricle. It can be caused by arterial hypertension or other diseases.

3. A decrease in the maximum heart rate: the heart’s ability to adapt to physical activity decreases.

4. An increase in the rigidity of the heart valves: can lead to the appearance of noise in the heart and a violation of its work.

5. A decrease in sensitivity to baroreceptors: the regulation of blood pressure in response to a change in the position of the body is deteriorating. It can lead to orthostatic hypotension (dizziness with sharp rising).

6. Violation of the endothelium function: endothelium – the inner layer of blood vessels. Its dysfunction contributes to the development of atherosclerosis and increases the risk of thrombosis.

C. Risk factors for cardiovascular diseases after 50 years:

1. Arterial hypertension: increased blood pressure (above 140/90 mm Hg). The main risk factor for heart attack and stroke.

2. Hypercholesterolemia: an increased level of cholesterol in the blood, especially low density lipoproteins (LDL, “bad” cholesterol). Promotes the formation of atherosclerotic plaques.

3. Diabetes mellitus: violation of carbohydrate metabolism, leading to an increase in blood glucose. Damages blood vessels and nerves.

4. Obesity: excessive fat deposition in the body. Increases the risk of arterial hypertension, hypercholesterolemia and diabetes.

5. Smoking: damages blood vessels, increases blood pressure and thrombosis risk.

6. Sedentary lifestyle: reduces the physical preparedness of the heart and blood vessels.

7. Improper nutrition: an excess of saturated fats, trans fats, salt and sugar in the diet.

8. Chronic stress: increases blood pressure and risk of heart arrhythmias.

9. Heredity: the presence of cardiovascular diseases in close relatives.

10. Age: in itself is a risk factor, since with age the likelihood of developing cardiovascular diseases increases.

II. Strategies for strengthening heart health after 50 years

A. Healthy nutrition:

1. The principles of a healthy diet for the heart:

   a. Limiting saturated fats and trans fats: contained in fatty meat, butter, fried foods and baking. Replace them with unsaturated fats (olive oil, avocados, nuts, seeds).

   B. An increase in fiber consumption: contained in vegetables, fruits, whole grains and legumes. Fiber reduces cholesterol and improves digestion.

   C. Salt consumption restriction: helps to increase blood pressure. Use herbs and spices to improve the taste of dishes.

   D. Limiting sugar consumption: contributes to the development of obesity, diabetes and increases the level of triglycerides in the blood.

   E. Increase in omega-3 fatty acids: are contained in fatty fish (salmon, tuna, mackerel), linen seed and walnuts. Reduce the risk of thrombosis and inflammation.

2. Recommended products for heart health:

   a. Vegetables and fruits: at least 5 servings per day. Contain vitamins, minerals, antioxidants and fiber.

   B. Whole grain products: whole grain bread, oatmeal, brown rice. Contain fiber and complex carbohydrates.

   C. Legumes: beans, peas, lentils. Contain fiber, protein and iron.

   D. Nuts and seeds: contain unsaturated fats, fiber and vitamins.

   E. Fat fish: salmon, tuna, mackerel, sardines. Contains omega-3 fatty acids.

   f. Olive oil: contains mono -saturated fats and antioxidants.

3. Products that should be avoided or limited:

   a. Fatty meat: pork, beef, lamb. Contains saturated fats.

   B. Processed meat products: sausage, bacon, sausages. Contain saturated fats, salt and nitrates.

   C. Frying products: contain trans fats and many calories.

   D. Baking and sweets: contain saturated fats, trans fats and sugar.

   E. Shipy drinks: contain a lot of sugar.

   f. Salted snacks: chips, crackers, nuts with salt.

4. Approximate diet for heart health:

   a. Breakfast: oatmeal with fruits and nuts, whole grain toast with avocados and egg.

   B. Lunch: a salad with vegetables, legumes and a piece of fish or chicken, whole grain bread.

   C. Dinner: baked fish with vegetables, buckwheat porridge with mushrooms.

   D. Snacks: fruits, vegetables, yogurt, nuts.

B. Regular physical activity:

1. The benefits of physical activity for the health of the heart:

   a. Strengthening the heart muscle: heart function improves and the risk of heart failure is reduced.

   B. Reduced blood pressure: Physical activity helps to control blood pressure.

   C. Reducing cholesterol: physical activity increases the level of high density lipoproteins (HDL, “good” cholesterol) and reduces the level of LDL.

   D. Weight control: Physical activity helps to burn calories and maintain healthy weight.

   E. Reducing the risk of diabetes: Physical activity improves insulin sensitivity.

   f. Improving mood and decreased stress: physical activity stimulates the production of endorphins.

2. Physical activity recommendations:

   a. Aerobic exercises: walking, running, swimming, cycling, dancing. At least 150 minutes of moderate intensity or 75 minutes of high intensity per week.

   B. Power training: exercises with weights or using your own weight. 2-3 times a week.

   C. Exercises for flexibility: stretching, yoga, pilates. Daily or several times a week.

   D. A gradual increase in load: start with low loads and gradually increase their intensity and duration.

3. Examples of exercises to strengthen the heart:

   a. Walking: Start with 30 minutes of fast walking several times a week and gradually increase time and intensity.

   B. Running cowardice: if physical preparation allows you, start with short jogging and gradually increase the distance and speed.

   C. Swimming: A great option for people with joint problems.

   D. Cycling: both outdoors and on an exercise bike.

   E. Dancing: A fun and effective way to improve physical shape.

   f. Lifting the stairs: A simple way to increase the intensity of walking.

   G. Power exercises: squats, push -ups, pull -ups, exercises with dumbbells or an expander.

4. Important warnings:

   a. Consult a doctor before starting a new training program, especially if you have any diseases.

   B. Start with small loads and gradually increase their intensity and duration.

   C. Listen to your body and stop training if you feel pain, dizziness or other unpleasant symptoms.

   D. Do not forget about the warm -up before training and hitch after it.

C. Refusal of smoking:

1. The effect of smoking on the cardiovascular system:

   a. Vascular damage: smoking damages the inner shell of blood vessels (endothelium), which contributes to the development of atherosclerosis.

   B. An increase in blood pressure: nicotine narrows blood vessels and increases blood pressure.

   C. A decrease in the level of oxygen in the blood: carbon monoxide contained in tobacco smoke binds to hemoglobin and reduces the ability of the blood to transfer oxygen.

   D. Increasing the risk of thrombosis: smoking increases blood viscosity and the risk of blood clots.

   E. An increase in heart rate: nicotine stimulates the heart and increases the heart rate.

2. Advantages of smoking refusal:

   a. Reducing the risk of cardiovascular diseases: the risk of heart attack and stroke is reduced a few years after refusing smoking.

   B. Improving the function of the lungs: the lungs begin to cleanse the resin and the respiratory function improves.

   C. Reduction of cancer risk: the risk of developing lung cancer, larynx, oral cavity and other organs is reduced.

   D. Improving the general state of health: energy increases, sleep and overall well -being improves.

3. Ways to refuse smoking:

   a. Nicoten -replacement therapy: patch, chewing gum, inhalers, sprays.

   B. Medication: drugs that help cope with the craving for nicotine.

   C. Psychological support: consultations with a psychologist, participation in support groups.

   D. Avoiding provoking factors: places where they smoke, and situations that cause a desire to smoke.

   E. Replacing smoking with other activities: physical activity, hobbies, communication with friends.

4. Important tips:

   a. Make a firm decision to quit smoking.

   B. Replace your decision to friends and relatives.

   C. Turn to the specialists for help.

   D. Do not give up at the first failures.

   E. Remember the advantages of smoking refusal for your health.

D. Stress control:

1. The effect of stress on the cardiovascular system:

   a. An increase in blood pressure: stress causes the release of stress hormones (adrenaline and cortisol), which narrow the vessels and increase blood pressure.

   B. Increase in heart rate: stress hormones stimulate the heart and increase heart rate.

   C. Increasing the risk of heart arrhythmias: stress can cause heart rhythm.

   D. An increase in cholesterol: stress can increase the level of LDL and reduce the level of HDL.

   E. Increasing the risk of thrombosis: stress can increase blood viscosity and the risk of blood clots.

2. Stress management methods:

   a. Regular physical activity: helps reduce stress hormones and improve mood.

   B. Relaxation techniques: meditation, yoga, breathing exercises.

   C. Hobbies and hobbies: classes that bring pleasure and distract from problems.

   D. Communication with friends and relatives: social support helps to cope with stress.

   E. Proper nutrition and sufficient sleep: a healthy lifestyle helps the body better cope with stress.

   f. Time planning and prioritization: helps to avoid overloads and feelings of helplessness.

   G. Application for help to a specialist: a psychologist or psychotherapist.

3. Examples of relaxation techniques:

   a. Meditation: focusing on breathing or on any object.

   B. Yoga: a combination of physical exercises, breathing techniques and meditation.

   C. Respiratory exercises: deep and slow breathing with a stomach.

   D. Progressive muscle relaxation: alternate tension and relaxation of various muscle groups.

   E. Autotoring: self -hypnosis to achieve a state of relaxation and improve well -being.

4. Important tips:

   a. Determine the reasons for your stress.

   B. Learn to recognize signs of stress.

   C. Practice stress control methods regularly.

   D. Feel free to seek help from specialists.

   E. Remember that self -care is not selfishness, but a necessity.

E. Regular medical examinations:

1. The importance of regular medical examinations for the health of the heart:

   a. Identification of risk factors: determination of blood pressure, cholesterol, glucose in the blood and other risk factors.

   B. Early diagnosis of diseases: identifying heart diseases in the early stages, when treatment is most effective.

   C. Monitoring the effectiveness of treatment: assessment of the effectiveness of drugs taken and changing treatment tactics if necessary.

   D. Prevention of complications: prevention of the development of complications of cardiovascular diseases.

2. Recommended examinations for people over 50 years old:

   a. Measurement of blood pressure: regularly, at least once a year, and in the presence of arterial hypertension – more often.

   B. Blood test for cholesterol: at least once every five years, and in the presence of risk factors – more often.

   C. Blood test for glucose: at least once every three years, and in the presence of risk factors – more often.

   D. Electrocardiography (ECG): as prescribed by a doctor.

   e. Echocardiography (UZI cardiac): the appointment of the doctor.

   f. Holter monitoring ECG: as prescribed by a doctor (long -term ECG).

   G. Bicycle ergometry (load test): as prescribed by a doctor.

3. Symptoms in which you must immediately consult a doctor:

   a. Pain in the chest: pressing, squeezing, burning pain, giving in the left hand, shoulder, jaw.

   B. Shortness of breath: difficulty breathing that occurs at rest or during physical exertion.

   C. Far heartbeat: a feeling of strong heartbeat or interruptions in the work of the heart.

   D. Dizziness or loss of consciousness: may be signs of heart rhythm or decrease in blood pressure.

   E. Foot swelling: can be signs of heart failure.

4. Important tips:

   a. Do not neglect preventive examinations.

   B. Timely consult a doctor when an alarming symptoms appear.

   C. Follow all the doctor’s recommendations.

   D. Be attentive to your health.

III. Drugs to maintain heart health

A. Review of the main groups of drugs:

1. Statins: reduce LDL cholesterol levels. The most effective drugs for the prevention of atherosclerosis and cardiovascular diseases.

2. ACE inhibitors and Angiotensin II (sconces) receptor blockers: reduce blood pressure. Protect the kidneys and heart.

3. Beta blockers: reduce blood pressure and heart rate. Used to treat arterial hypertension, angina pectoris and arrhythmias.

4. Diuretics (diuretics): reduce blood pressure, removing excess fluid from the body. Used to treat arterial hypertension and heart failure.

5. Antiplans (aspirin, clopidogrel): prevent blood clots. Used to prevent heart attack and stroke.

6. Anticoagulants (warfarin, new oral anticoagulants): Dilige blood and prevent the formation of blood clots. Used for the treatment and prevention of thromboembolic complications.

7. Nitrates: expand the coronary arteries and reduce the load on the heart. Used to treat angina pectoris.

8. Cardiac glycosides (digoxin): enhance heart contractions and slows down heart rate. Used to treat heart failure and arrhythmias.

B. Indications and contraindications for use:

1. Statin:

   a. Indications: high level of LDL cholesterol, the presence of atherosclerosis, a heart attack or stroke, diabetes mellitus, a high risk of cardiovascular diseases.

   B. Contraindications: liver diseases, pregnancy, breastfeeding, increased sensitivity to statins.

2. ACF and sconces inhibitors:

   a. Indications: arterial hypertension, heart failure, diabetic nephropathy, myocardial infarction.

   B. Contraindications: pregnancy, bilateral stenosis of the renal arteries, angioneurotic edema in a history, increased sensitivity to ACE or BS inhibitors.

3. Beta blockers:

   a. Indications: arterial hypertension, angina pectoris, arrhythmias, heart failure, migraine, anxiety disorders.

   B. Contraindications: bradycardia (slow heartbeat), atrioventricular blockade of the II-III degree, bronchial asthma, chronic obstructive lung disease (COPD), severe heart failure.

4. Diuretics:

   a. Indications: arterial hypertension, heart failure, swelling.

   B. Contraindications: renal failure, hypokalemia (low blood potassium in the blood), hyponatremia (low sodium in the blood), pregnancy.

5. Antiplans:

   a. Indications: Prevention of heart attack and stroke in patients with a high risk of cardiovascular disease, suffered heart attack or stroke, angina pectoris, peripheral atherosclerosis.

   B. Contraindications: bleeding, peptic ulcer of the stomach and duodenum, increased sensitivity to aspirin or clopidogrell.

6. Anticoagulants:

   a. Indications: atrial fibrillation, deep vein thrombosis, pulmonary thromboembolism, prosthetic heart valves, prevention of thromboembolic complications after operations.

   B. Contraindications: bleeding, peptic ulcer of the stomach and duodenum, pregnancy, serious diseases of the liver and kidneys.

7. Nitrate:

   a. Indications: angina pectoris (for stopping attacks and prevention).

   B. Contraindications: hypotension (low arterial pressure), hypertrophic obstructive cardiomyopathy, taking phosphodiesteriza-5 inhibitors (Viagra, Cialis, Levitra).

8. Cardiac glycosides:

   a. Indications: heart failure, atrial fibrillation with a high heart rate.

   B. Contraindications: Atrioventricular blockade of the II-III degree, hypertrophic obstructive cardiomyopathy, hypokalemia (low blood potassium in the blood), hypercalcemia (high level of calcium in the blood).

C. Possible side effects and interaction with other drugs:

1. Statin:

   a. Side effects: muscle pain, weakness, increasing the level of liver enzymes, rarely – rabdomyolysis (destruction of muscle tissue).

   B. Interaction with other drugs: some antibiotics, antifungal drugs, antidepressants, grapefruit juice.

2. ACF and sconces inhibitors:

   a. Side effects: dry cough (often when taking ACE inhibitors), dizziness, hypotension, increased potassium in the blood, impaired renal function.

   B. Interaction with other drugs: diuretics, potassium -saving diuretics, non -steroidal anti -inflammatory drugs (NSAIDs).

3. Beta blockers:

   a. Side effects: bradycardia, hypotension, fatigue, dizziness, cooling of the limbs, bronchospasm (in patients with asthma), deterioration in glucose levels in patients with diabetes.

   B. Interaction with other drugs: calcium channel blockers (verapamil, diltiazem), digoxin, antiarrhythmic drugs.

4. Diuretics:

   a. Side effects: hypokalemia, hyponatremia, hypomagnesia, dehydration, dizziness, increased glucose and uric acid levels in the blood.

   B. Interaction with other drugs: ACE, Bra, digoxin, non -steroidal anti -inflammatory drugs (NSAIDs).

5. Antiplans:

   a. Side effects: bleeding (gastrointestinal, nasal, skin), dyspepsia (stomach disorder).

   B. Interaction with other drugs: anticoagulants, non -steroidal anti -inflammatory drugs (NSAIDs), corticosteroids.

6. Anticoagulants:

   a. Side effects: bleeding (gastrointestinal, intracranial, nasal, skin).

   B. Interaction with other drugs: anti -agents, non -steroidal anti -inflammatory drugs (NSAIDs), some antibiotics and antifungal drugs.

7. Nitrate:

   a. Side effects: headache, dizziness, hypotension, face redness, tachycardia (rapid heartbeat).

   B. Interaction with other drugs: phosphodiesterase-5 inhibitors (Viagra, Cialis, Levitra), antihypertensive drugs.

8. Cardiac glycosides:

   a. Side effects: nausea, vomiting, diarrhea, visual impairment, arrhythmia, bradycardia.

   B. Interaction with other drugs: diuretics, some antibiotics, antiarrhythmic drugs.

D. The importance of compliance with the recommendations of the doctor and control of side effects:

1. Take medicines strictly as prescribed by a doctor, do not change the dose and do not stop taking without consulting a doctor.

2. Tell the doctor about all the drugs taken, including biologically active additives (dietary supplements) and plant drugs.

3. Carefully read the instructions for the medicine and pay attention to possible side effects.

4. Regularly undergo examinations to control the effectiveness of treatment and identify possible side effects.

5. When any unusual symptoms or side effects appear, see a doctor immediately.

6. Do not self -medicate. Treatment of cardiovascular diseases should be carried out only under the supervision of a doctor.

IV. Additional methods for strengthening heart health

A. Alternative treatment methods:

1. Acupuncture (acupuncture): can help reduce blood pressure and improve blood circulation.

2. Tay-chi: A combination of slow movements, breathing exercises and meditation. It can help reduce stress, improve balance and flexibility.

3. Yoga: a combination of physical exercises, breathing techniques and meditation. It can help reduce blood pressure, cholesterol and stress.

4. Massage: can help relax muscles, improve blood circulation and reduce stress.

5. Biologically active additives (dietary supplements): some dietary supplements (for example, Q10 coenzyme, omega-3 fatty acids, garlic) can have a positive effect on the health of the heart, but before their use it is necessary to consult a doctor.

B. The importance of full sleep:

1. The influence of lack of sleep on the cardiovascular system:

   a. Increased blood pressure: lack of sleep can cause an increase in blood pressure.

   B. Increase in heart rate: lack of sleep can increase the heart rate.

   C. Increasing the risk of heart arrhythmias: lack of sleep can cause a violation of the rhythm of the heart.

   D. An increase in blood glucose: lack of sleep can worsen sensitivity to insulin and increase the level of glucose in the blood.

   E. Increasing the level of inflammatory markers: lack of sleep can increase the level of inflammatory markers in the blood, which contributes to the development of atherosclerosis.

2. Recommendations for ensuring a full sleep:

   a. Observe sleep mode: go to bed and wake up at the same time every day, even on weekends.

   B. Create comfortable sleeping conditions: quiet, dark and cool bedroom.

   C. Avoid the use of caffeine and alcohol before bedtime.

   D. Do not use electronic devices (phones, tablets, computers) before bedtime.

   E. Take physical activity regularly, but not before bedtime.

   f. Take a warm bath or shower before bedtime.

   G. Use relaxation techniques before bedtime (meditation, breathing exercises).

3. When you should consult a doctor about sleep problems:

   a. If you experience difficulties with falling asleep or maintaining sleep more than three times a week.

   B. If you feel fatigue and drowsiness during the day.

   C. If you have suspicions of sleep apnea (stopping breathing in a dream).

C. maintaining optimal weight:

1. The influence of excess weight on the cardiovascular system:

   a. An increase in blood pressure: excess weight increases the load on the heart and increases blood pressure.

   B. Increasing the level of LDL cholesterol: excess weight helps to increase the level of “bad” cholesterol.

   C. Reducing the level of HDL cholesterol: excess weight helps to reduce the level of “good” cholesterol.

   D. Increasing the level of triglycerides: excess weight helps to increase the level of triglycerides in the blood.

   E. An increase in the risk of diabetes: excess weight increases the risk of diabetes.

   f. Increasing the risk of heart failure: excess weight increases the load on the heart and can lead to heart failure.

2. Strategies for maintaining optimal weight:

   a. Balanced nutrition: consuming a sufficient amount of vegetables, fruits, whole grain products and protein. Limiting the consumption of saturated fats, trans fats, salt and sugar.

   B. Regular physical activity: at least 150 minutes of moderate intensity or 75 minutes of high intensity per week.

   C. Serving size control: Avoid overeating.

   D. Refusal of sweet drinks: carbonated drinks, juices, sweet tea and coffee.

   E. Regular weighing: to control weight and timely take measures with its increase.

   f. Application for help to a nutritionist or nutritionist.

D. Continuation of alcohol consumption or moderate use:

1. The effect of alcohol on the cardiovascular system:

   a. An increase in blood pressure: alcohol use, especially in large quantities, can increase blood pressure.

   B. Increasing the level of triglycerides: alcohol consumption can increase the level of triglycerides in the blood.

   C. Increasing the risk of heart arrhythmias: alcohol consumption can cause rhythm of the heart, especially atrial fibrillation.

   D. Damage to the heart muscle: prolonged alcohol abuse can lead to the development of alcohol cardiomyopathy (damage to the heart muscle).

2. Recommendations for alcohol use:

   a. If you do not drink alcohol, do not start.

   B. If you drink alcohol, do it moderately: no more than one drink per day for women and no more than two drinks per day for men.

   C. One drink is 12 ounces (355 ml) of beer, 5 ounces (148 ml) of wine or 1.5 ounces (44 ml) of strong alcohol.

   D. Avoid drinking alcohol on an empty stomach.

   E. Do not drink alcohol if you take medications that can interact with alcohol.

   f. Do not drink alcohol if you have diseases of the liver, pancreas or heart.

E. Social activity and support:

1. The effect of social isolation on the health of the heart:

   a. An increase in blood pressure: Social isolation can cause an increase in blood pressure.

   B. An increase in the risk of cardiovascular diseases: social isolation is associated with an increased risk of cardiovascular disease.

   C. Reducing life expectancy: Social isolation is associated with a decrease in life expectancy.

2. Ways to maintain social activity:

   a. Communication with friends and relatives: meet regularly and communicate with friends and loved ones.

   B. Participation in public events: attend concerts, exhibitions, sports competitions, theatrical performances.

   C. Volunteer activity: help other people.

   D. Introduction to clubs and interests: do your favorite thing with like -minded people.

   E. Using social networks: to support