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At age 60 and beyond, women usually take time to reflect on the important things in life, and one of the most important is your health. Studies have shown that the majority of heart attacks in women occur in the 10 years after menopause, but that doesn't have to happen. You can still make improvements in your diet and lifestyle that will lead to a longer, happier life.
The prevention prescription in your 60s is the same as it's always been – healthy diet and exercise. But with all of the information that is flooding the media, it's hard to know exactly what to do to stay healthy. The answer may be simpler than you thought. Listen to your body and talk to your doctor. The more risk factors you can keep under control, the less likely you are to have a future heart attack.
A great place to start is establishing a baseline of your current heart health. What are the chances that you will develop heart disease in the next ten years? Get your estimated risk now with the Go Red Heart CheckUp.
Heart360® is a convenient and secure location for you to track and manage your heart health online.
Knowing the numbers that impact your heart is an important step toward healthy living. Get a quick overview of the numbers you need to know and your goals using the chart below. Be sure to talk to your doctor to see how your current numbers measure up.
* "<" means "less than"
Smoking is the most preventable cause of death in the U.S. It can put you at risk for heart disease, stroke and several other diseases. If you smoke, stop. If you don't, don't start. It isn't worth it.
Use these tools to help you stop smoking and stay healthy.
Before you drink, think about the effects it can have on your health. Alcohol can add calories to your diet and make you gain weight. And if you drink too much alcohol, your blood pressure can go up and in some cases cause heart failure and lead to a stroke. Keep in mind that for women, moderate drinking is no more than one drink per day.
One drink is defined as: 1-1/2 fluid ounces (fl oz) of 80-proof spirits (such as bourbon, scotch, vodka, gin, etc.) 1 fl oz of 100-proof spirits 4 fl oz of wine 12 fl oz of beer
In the past, eating generally healthy foods may have kept you healthy, but it's time to shift your thinking toward nutrition. Aim to eat a variety of fruit and vegetables, fiber rich, whole-grains , fat-free,1 percent fat, and low-fat dairy products, lean meats, skinless chicken, fish rich in Omega-3 fatty acids, legumes, nuts and seeds, and healthy unsaturated oils and fats. Choose foods low in saturated and trans fats, cholesterol, sodium and added sugars.
At times, it may seem easier to eat pre-packaged or frozen meals, but be careful because these may include hidden calories and fat or too much salt. Instead, focus on the quality of the food you eat and the nutrients that are included.
Make sure you are getting enough calcium. It's good for your bones and cuts your risk for developing osteoporosis.
Use these guides to make your diet heart-healthy.
As you age, it's important to make physical activity a priority. The older we get, the trickier exercise can be. Whether you've been active for years or you are just getting started, it's important to find an activity you enjoy that provides the right level of activity for your body.
For some women, taking short brisk walks (as little as 10 minutes) throughout the day or water aerobics are best, and others prefer resistance exercises, bowling or dancing. Regardless of what you decide, try to avoid the natural desire to sit more and get moving. Start with an activity that you like and that is comfortable for you. Above all, remember to stay positive and that any exercise is better than no exercise. AHA recommends: 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic physical activity each week.
Try these simple resistance band exercises to get your daily dose of exercise.
Studies have shown that quality of life for people over 65 can be impacted by your weight. As you get older, your body burns fewer calories. Any extra weight can make your heart have to work harder and can increase your chances of developing diabetes, high cholesterol, high blood pressure or heart disease and heart attack. Simple tricks that may help you maintain a healthy weight include serving and eating smaller portions, eating nutrient-rich foods and routinely exercising 2 hours and 30 minutes of moderate-intensity aerobic physical activity each week.
Use these tools to help manage your weight in your 60s.
Believe it or not, your age puts you at higher risk for heart disease. Take steps to manage your health now by working with your healthcare professional to identify possible health threats and manage them. A good relationship with your doctor can help you to quickly identify conditions that may put you at risk for heart disease. Follow any plans, including medication and lifestyle recommendations that your doctor gives you.
Here are the tests you should have to check up the health of your heart.
* Be sure to talk with your doctor about other important health screenings and immunizations that you should have once you are 60 or older.
The average age of a first heart attack is 70, but because many women's symptoms of heart disease are vague and aren't recognized, many women in their 60s already have some form of heart disease and don't know it. Rather than common symptoms like chest pain or discomfort, many women may feel dizzy, nauseous, experience shortness of breath, back or jaw pain, or discomfort in the chest or back of arms. These feelings may come on gradually during your normal activities and can go away with rest. But you still need to tell your doctor if this is happening. It could be a sign of a hidden condition. And if these symptoms don't go away in a few minutes or you experience them while you are sleeping, they could be a heart attack. If you or someone you are with experiences any of these symptoms, especially chest pain combined with one or more of the other signs, don't wait - immediately call 911.
Stroke is a medical emergency. Learn to recognize a stroke, because any delay in treatment can lead to brain damage. Warning signs may include:
Not all these warning signs occur in every stroke. If you or someone with you has one or more stroke symptoms don't wait! Immediately call 9-1-1 so an ambulance can quickly be sent to you.
Also, check the time so you'll know when the first symptoms appeared. It's very important to take immediate action. If given within three hours of the start of symptoms, a clot-busting drug can reduce long-term disability for the most common type of stroke.