The Cardiovascular System
The heart is a critical organ in our bodies. The common sayings around following your heart and following your dreams demonstrate the symbolic value it holds in our society. This outlines the importance of the organ in our daily lives. The heart, along with a closed system of blood vessels, makes up the cardiovascular system (also known as the circulatory system). It is a muscle that constantly pumps blood through the blood vessels. The blood is passed through again and again, exchanging oxygen and waste to keep our cells alive.
In an average healthy adult, the heart is about the size of a fist. As you continue aging, your heart ages with you. This process causes changes to the heart and the vessels. An example would be how, as you age, your heart doesn’t beat as fast during physical activity or in times of stress. Although this is a normal process, changes that happen may increase your risk of heart disease. It’s important to live a healthy lifestyle to minimize this risk.
Cardiovascular Diseases
Cardiovascular disease is an umbrella term for diseases affecting the heart and blood vessels. According to the World Health Organization, these diseases are the leading cause of death globally. Other organizations like the American Heart Association and the Public Health Agency of Canada have a lot of information about disease and prevention including the most common causes of heart disease: poor diet, lack of exercise, smoking and harmful use of alcohol.
Heart disease is caused by atherosclerosis over many years. This is when the coronary arteries that supply the heart muscle with blood nutrients and oxygen are slowly blocked off by cholesterol build-up (plaque). This diminishes the heart’s ability to do its job, and in turn puts strain on the arteries. Blood flow becomes limited, which causes blood pressure to rise to compensate for the narrow arteries. Eventually, the plaque can break off and cause a heart attack or stroke by blocking another blood vessel.
Over time, your heart muscle can become weakened or damaged, so it’s important to begin a healthy lifestyle to change modifiable risk factors. Heart damage can be caused by heart attacks, high blood pressure (hypertension), diabetes and chronic heavy alcohol use. What aging can lead to, however, are irregular heart beats (arrhythmias), changing the size of the heart chambers, and increased sensitivity to salt, which can cause an increase in blood pressure. If you are concerned about your cardiovascular health, there are common signs to look for:
- Pain or tingling in shoulders, neck, jaw or back
- Chest pain during physical activity
- Lightheadedness
- Dizziness
- Fatigue
- Swelling in ankles, feet, legs, stomach, or neck
- Reduced ability to exercise/perform normal activities
If you experience any of the above, consult your healthcare practitioner for a check up or exam.
Prevention and Lifestyle Changes
There are many positive lifestyle changes that can go a long way to minimize your risk of cardiovascular disease. Some adjustments you can make include:
- Set small goals: eat one extra fruit or vegetable a day, or starting your day with a more balanced breakfast (like a serving of whole grains)
- Try to be more physically active: aim for at least 2.5 hours of activity each week, start with activities you enjoy - walking, dancing, bowling, gardening
- Quit smoking: it’s the leading cause of preventable death, adds damage to artery walls and quitting can lower risk of heart disease, stroke, and cancer over time
- Follow a heart-healthy diet: choose foods low in trans and saturated fats, avoid sugars and salt and eat more fruits, veggies, and foods high in fiber
- Keep a healthy weight: balance calories consumed with calories burned by being active helps maintain healthy weight, limit portion size
- Reduce alcohol intake: men shouldn’t have more than two drinks a day and women only one
- Manage stress: improve physical and emotional health using strategies like meditation or deep breathing.