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3. Manage Stress Effectively 6. Limit Alcohol Consumption
Chronic stress can take a toll on your Excessive alcohol consumption can be
heart health. Find healthy ways to manage harmful to your heart. If you choose to
stress, such as practicing mindfulness, drink, do so in moderation. The American
deep breathing exercises, or engaging Heart Association recommends a
in hobbies you enjoy. Make time for maximum of one drink per day for women
relaxation and self-care activities. Consider and up to two drinks per day for men. It’s
trying yoga or meditation to promote important to note that excessive alcohol
relaxation and reduce stress levels. intake can lead to high blood pressure,
Remember, a calm mind contributes to a heart failure, and other cardiovascular
healthy heart. problems. Be mindful of your alcohol
consumption and prioritize moderation.
4. Get Sufficient Sleep
Getting enough sleep is crucial for your 7. Keep Your Blood Pressure in Check
overall health, including your heart. Aim High blood pressure is a significant risk
for 7-9 hours of quality sleep each night. factor for heart disease. Monitor your
Create a relaxing sleep environment by blood pressure regularly and take steps to
keeping your bedroom dark, quiet, and keep it within a healthy range. Maintain a
at a comfortable temperature. Establish a healthy weight, exercise regularly, reduce
consistent sleep schedule by going to bed sodium intake, limit alcohol consumption,
and waking up at the same time each day. and manage stress effectively. If necessary,
Prioritize sleep and make it a priority in consult with your healthcare provider
your daily routine. about medication options to manage your
blood pressure.
8. Maintain a Healthy Weight
Excess weight puts strain on your heart
and increases the risk of heart disease.
Maintain a healthy weight by following
a balanced diet and engaging in regular
physical activity. Incorporate strength
training exercises to build lean muscle
mass, which helps boost your metabolism.
5. Quit Smoking Remember, even small weight loss can
Smoking is one of the major risk factors have a significant impact on your heart
for heart disease. If you’re a smoker, take health.
steps to quit. Seek support from friends,
family, or healthcare professionals.
Consider nicotine replacement therapies or
medications to assist you in your journey
to quit smoking. Quitting smoking not
only improves your heart health but also
enhances your overall well-being.
SENIORS TODAY | ISSUE #61 | JULY 2024 33
