Secrets to protecting your heart by age

Biological changes in the body often occur with age, leading to risks of damage to cardiovascular health. Here are things you should do to help protect your heart health over time.

Age 20

- Should drink filtered water:Young people in their twenties often have the habit of drinking soda, soft drinks, energy drinks or juice. Scientific studies around the world show that people who regularly drink a lot of soft drinks tend to lack fiber, calcium, iron, zinc and vitamin A. Therefore, instead of drinking the above soft drinks, you should drink filtered water, which is better for your heart.

- Use beneficial stress reduction methods:Young people often tend to smoke to reduce stress when they encounter some sad problems in life. It can be said that this is not a good way to do it and you need to quit this bad habit immediately. People who smoke at the age of 20 and continue in the following years of their life will live 12-14 years less than people who have not smoked. Remember that at the age of 20, it is easier to quit smoking than when you are old because the habit has not been ingrained. Instead, find more positive ways to reduce stress, such as playing sports, listening to music, cooking...

- Understand family medical history:You should also ask your relatives if anyone in your family has had any diseases. Be aware of the risks of stroke because if your relatives have had strokes, you are more likely to have this risk. You should regularly measure your blood pressure every 2 years to control the risks of heart disease.

Age 30

- Exercise after giving birth:Pregnancy, childbirth and later middle age are factors that cause weight gain in women. Therefore, regular exercise will help you control your weight after giving birth. You can do light exercises such as walking, jogging, jumping rope or exercise in many ways possible.

- Understand health indicators:You should know your body mass index (BMI), blood pressure, and cholesterol levels. If these numbers are not at a safe level for your heart, see your doctor for advice on what to do to improve them. Minimum blood pressure 130/80mm Hg; Blood cholesterol: LDL below 100 mg/dL, HDL above 40 mg/dL for men and above 50 mg/dL for women; Triglyceride: below 150 mg/dL; Body mass index from 18.6 - 24.9 is at a good level.

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Age 40

- Weight control:Women in their 40s often begin to lose muscle mass and their metabolism slows down, making it easier to gain weight. Experts recommend that women exercise at least twice a week to maintain a healthy weight, maintain metabolism, and strengthen bones.

- Nurturing relationships:At this age, you will see how important friendships and social relationships become in helping you overcome difficulties and help you make healthy choices. Studies show that people who are lonely in their 50s and 60s have more health problems than those who have many friends.

- Other indicators need to be considered:In addition to the familiar indicators at age 30, you should also have a regular check-up every 3 years to know what your blood sugar level is at age 45, to help monitor the risks of diabetes and heart disease. If your blood sugar is more than 100 mg/dL, you should consult a doctor for appropriate adjustments.

Age 50

- Change diet:When you reach 50, you need to reduce the number of calories you consume, so you should eat more in the morning and eat less in the evening. People in their 50s do not need to consume many calories to function at night because the extra calories will not be burned but will only contribute to weight gain.

- Participate in social work:We have a lot to worry about in our 20s and 30s, like marriage, raising children, unemployment, etc. By the time you reach your 50s, the big life events are behind us and you have to deal with other sad things like the death of an elderly relative and you no longer have to work. Volunteering is a great way to bring more positivity and joy into your life. It is also a good way to help maintain a healthy heart.

- Prevent health risks:You should also get a bone density test after age 50 if you are at increased risk, such as postmenopausal women or those with a family history of osteoporosis. Although not directly related to the heart, the factors that cause osteoporosis can also affect your heart health.

Age 60

- Adjust your exercise routine:In your 60s, some people start to suffer from arthritis and back pain, so you have to switch from strenuous activities to lighter ones, such as switching from running to walking, from playing tennis to tai chi... Find the exercises that suit you best and continue to exercise about twice a week.

- Qigong practice:Scientific studies around the world show that qigong not only helps you reduce stress but also helps balance and prevent falls for the elderly. In addition, it also helps reduce pain if you have chronic diseases and improves sleep. All of these are very beneficial for cardiovascular health.

- Talk to your doctor:When you see the first signs of heart-related symptoms, even if they are not serious, such as chest tightness, jaw tension, deep fatigue and shortness of breath, etc., share them with your doctor for advice, risk assessment and treatment when necessary.

According to PNO - PC