We all know and understand that the natural process of aging results in certain physiologic changes over time – some which are influenced by environment and others which are predetermined by genetics. This explains why two people who are of the same chronological age can demonstrate a wide variation in physical stamina and mental acuity. For thousands of years, the human race has tried to defy the natural process of aging seeking the legendary Fountain of Youth to increase longevity. Who remembers Jack LaLanne in 1984 making us all feel inadequate as he single handedly at the age of 70 towed 70 rowboats (one with several people in it) for a whole mile through Long Beach, California? Research over the years has made it clear that genetics is only half of the aging equation – it’s how we lead our lives day in and day out and the choices we make each and every day that tips the other side of the scale. It’s unfortunate that the common ignorance of youth results in many of us using and abusing our bodies when we are young – only to realize at some point that we cannot continue to treat our bodies with such disregard if we want to live to the ripe old age that we’d always envisioned. Increasing age is a widely recognized non-modifiable risk factor for heart disease, stroke and diabetes. In fact, almost 85 percent of all deaths due to cardiovascular disease occur in people aged 65 and older. Does this mean that at some point, we shouldn’t worry about preventing chronic diseases in the elderly and focus our efforts on those whose bodies are not too far gone with disease progression? At some point, the damage to our arteries from a sedentary lifestyle, poor diet and years of smoking and / or drinking is irreversible, but a lifestyle change that encompasses exercise, a healthy diet and no smoking can improve the functionality of our cardiovascular system and potentially promote the regression of atherosclerosis.

 

Baby Boomers comprise approximately 28% of the population – in fact someone is turning 50 every 7 seconds. Although today’s life expectancy is nearly 80 in the U.S., a recent study in JAMA (February 4, 2013) reports that Boomers today are more likely to suffer from obesity, hypertension and diabetes and less likely to participate in regular exercise. Since heart disease remains the leading cause of death and disability in the United States and in Florida, and since the costs for its treatment continues to escalate, our mission to stop heart disease, even in the elder population is vitally important and remains a driving force behind the Florida Heart Research Institute’s prevention and education efforts. Heart disease should never be thought of as a death sentence, but rather a manageable chronic disease that can be halted and possibly reversed with the proper corrective steps. Researchers from the Mayo Clinic have found that nearly 80% of all cases of heart disease are preventable and even the most minor lifestyle changes can have a big impact.

 

Understanding the risk factors that lead to heart disease is the foundation for encouraging healthy lifestyle changes. There are some risk factors that we can’t do anything about – age, gender and family history (genetics) so we emphasize the risk factors that can be controlled: smoking, obesity, cholesterol, blood pressure, glucose, and inactivity. In order to keep these risk factors at bay, the following lifestyle tips (in everyone as well as the elder population) are encouraged to keep your heart healthy:

 

• Get moving! Inactivity can double your risk for heart disease. Older adults who are overweight or who have already been diagnosed with a heart-related or other chronic disease should consult their doctor before starting any exercise regimen. In general, brisk walking for 20 minutes every day is a great start. Exercise not only helps you maintain a healthy weight but it may help keep your blood pressure, cholesterol and glucose levels down.

 

• Eat a heart healthy diet. Avoid foods high in fat, sodium and sugar. Strive for at LEAST 5 servings of fruits and vegetables a day and seek plant based foods including nuts and whole grains. If meat is important to you, seek low fat, lean meats as a good source of protein. Avoid heavily processed foods and take the time to prepare meals with fresh all natural ingredients.

 

• Stop smoking and using tobacco products! Smoking doubles your risk of a heart attack and is the number one preventable risk factor that can lead to stroke, cancer and other diseases.

 

• Limit stress in your life. Learn calming techniques like breathing exercises, stretching, meditation and practice activities like yoga or tai chi to put balance into your life.

 

• Limit alcohol. When it comes to your heart, a little alcohol can be a good thing – but please drink responsibly and in moderation or your risk for developing other conditions like high blood pressure will increase.

 

Jack LaLanne believed that maintaining a healthy body, mind and spirit was the key to the Fountain of Youth that we all seek. He led by example maintaining a healthy lifestyle his whole entire life and worked hard to convert others along the way believing it’s never too late to start. Like the Pied Piper, he accumulated a loyal following over the years – just as Florida Heart has been lucky enough to accomplish. Jack lived to the ripe age of 96 – perhaps he was on to something!