February marks Heart Month stateside, but it serves to us all a nice reminder to pay attention to what we do, eat, and how we exercise based on our age…
Everything we do should vary based on personal or individual circumstances and needs.
As we approach American Heart Month, Dr. Annie DePasquale, MD, and founder of Collaborating Docs, the resource for NPs and PAs starting their own practice has given some advice to ATV Today Health Dr. Annie DePasquale has practiced medicine for over a decade, including at one of DC’s largest Federally Qualified Health Centers. She founded Collaborating Docs to help Nurse Practitioners and Physician Assistants expand patient access to quality care.
Focusing on heart health based on age is essential because cardiovascular risks and needs change as the body ages. Heart disease has been the leading cause of death in the U.S. for 100 years. More than 350,000 people experience cardiac arrest outside of a hospital every year, and more than 70% occur in the home.
Younger adults may prioritize building healthy habits like regular exercise and a balanced diet to prevent early damage to the heart and blood vessels, while middle-aged adults often need to monitor cholesterol, blood pressure, and stress levels as these factors typically become more pronounced.
Older adults face a higher risk of heart disease and may need to focus on managing chronic conditions, staying active, and adhering to medications. Tailoring heart health efforts to each life stage helps prevent complications, enhances overall well-being, and increases the chances of maintaining a strong, healthy heart throughout life.
Dr. DePasquale has provided the below heart health tips by age
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In Your 20s and 30s: Prioritize Sleep and Manage Stress: Establishing good sleep habits early on is essential for heart health. Poor sleep and chronic stress in these decades can increase blood pressure and inflammation, laying the foundation for heart disease later. Aim for 7-9 hours of sleep and incorporate mindfulness practices, such as meditation or yoga, to manage stress.
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In Your 40s: Get Proactive About Screenings and Know Your Numbers: This is the time to prioritize annual physicals, focusing on blood pressure, cholesterol, blood sugar, and weight. Many heart issues develop silently, so catching early warning signs through routine screenings can help prevent problems down the line.
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In Your 50s: Focus on Strength Training: Maintaining muscle mass and strength becomes crucial in your 50s to support cardiovascular health. Regular strength training not only improves circulation but also helps regulate blood sugar and reduce abdominal fat—both key factors in preventing heart disease.
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At Any Age: Optimize Your Gut Health for Your Heart: The gut-heart connection is increasingly recognized. Incorporate prebiotic and probiotic foods, such as yogurt, kefir, garlic, and asparagus, to maintain a healthy gut microbiome. A balanced microbiome can reduce systemic inflammation, a major contributor to heart disease.
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Incorporate Heart-Boosting Nutrients: Think Beyond Omega-3s: While omega-3s are widely known for heart health, other nutrients such as magnesium, potassium, and CoQ10 are equally vital. Magnesium supports blood vessel function, potassium helps regulate blood pressure, and CoQ10 may improve energy production in heart cells. Consider whole foods like spinach, avocado, and nuts, or discuss supplementation with a healthcare provider.
