Ah February, the month of love AND National Heart Health month. Heart disease is a major cause of death and disability among Canadians, so we want to raise awareness of heart health, why it should be on your radar, and how to protect yourself and your loved ones at every stage of life.
Heart Health Heartbreak
Heart disease can be referred to as ischemic heart disease or coronary heart disease, and describes plaque build-up that can lead to conditions such as heart attack, heart failure, or death.
The numbers are staggering.
- Heart disease is the 2nd leading cause of death in Canada (cancer is #1)
- 1 in 12 Canadians, aged 20+, live with a diagnosed heart disease
- Of these Canadians, 14 die every hour
Source: Government of Canada
Tip: Find more information about heart disease including risk factors, common symptoms, and a free risk screening tool on Heart and Stroke Canada’s website.
Heart Health Consequences are Far and Wide
The impact of heart disease goes beyond patients.
It’s estimated that the overall health care burden of heart disease in Canada is $30B.
But if you also consider the money, time, and resources associated with missed work and lost productivity by patients and caregivers, that figure goes up.
Plus, how do you quantify the stress and emotional toll of heart disease and related disability on patients, caregivers, and their families?
Sounds terribly bleak. But there is good news, so keep reading.
A Quick Overview of your Heart
Your heart is essential because it is responsible for delivering the good stuff and taking away the stuff your body no longer needs, via your blood.
It’s basically a pump.
Your heart pumps oxygen and nutrient rich blood throughout your body and removes waste by-products that are also carried in your blood.
Your heart health affects:
- How you move
- Your energy level
- How you feel
- Your brain health and cognitive function
- Your ability to work, play, and be active
Basically everything.
When your heart struggles, your body feels it as:
- Fatigue
- Shortness of breath
- Reduced mobility (ability to move)
- Activity limitations
- Declining ability to function and remain independent
Healthy Heart Building Habits for Every Age
Just as your body evolves and changes at various stages of growth, development, and life, so do its requirements. A healthy heart is essential to your well-being. Here are a few tips and reminders for every stage of life.
Children and Youth
Heart healthy habits start early and include diet, exercise, and sleep patterns. Think of it as setting the foundation for your body for the years to come. Physical activity supports cardiovascular development and is essential for young and growing bodies. Parents play an essential role in modelling and supporting healthy lifestyles and habits.
Tip: The Canadian Society for Exercise Physiology has established 24 hour movement recommendations by age group, including specific guidelines for the early years (ages 0 to 4 years) and children and youth (ages 5 to 17 years).
Adults and Working Families
Families today are pulled in many different directions, and it is not always easy to prioritize what’s good for your health and well-being.
We get it. Work deadlines, the kids’ extracurriculars, and caring for aging relatives: it’s a balancing act at the best of time. But when your body is not performing at its best, life’s responsibilities and obligations are tougher. Prioritize taking care of you before your body starts sending signals such as fatigue, aches and pains, or an inability to focus.
It’s hard to do life when you are not feeling your best.
Remember that when it comes to your health, prevention is easier, quicker, and cheaper than treatment and recovery. Some risk factors may not be within your control, but there are plenty of ways to develop, strengthen, and maintain good heart health. We’ll explore those a bit later.
Tip: Good nutrition can play a big part in heart disease prevention. To help with meal planning and making healthy choices, refer to Canada’s Food Guide
Older Adults
As we age, our risk of heart disease increases, and it becomes essential to maintain heart healthy habits to keep us independent and mobile. The reality of our earlier life choices may set in, but gentle, consistent activity becomes even more important. Consider activities such as walking, swimming, and biking.
Tip: For more details on activities and program specific for older adults, check out Ancaster Senior Centre and City of Hamilton resources.
A Side-note for Women
Heart disease is the leading cause of premature death in women. Research also shows that there are gender differences in heart disease symptoms, types, and progression of disease.
Tip: For more information, refer to the Canadian Women’s Heart Health Alliance.
Heart Healthy Tips and Habits
It’s not all doom and gloom.
As much as our health is affected by factors that we can’t entirely control, there are plenty of ways you can minimize your risk for heart disease. These include:
- Physical activity – daily movement is key, and consistent activity helps strengthen your heart and improve circulation
- Nutrition – whole foods and balanced means are essential. Avoid eating ultra-processed foods as much as you can
- Stress – while some stress is motivating and good for us, chronic (long term) stress can take a toll. Develop coping strategies for when overwhelm starts to creep in
- Sleep – your body rests and recovers when you sleep. Ensure you maintain a healthy sleep schedule and practise good sleep hygiene
- Smoking and alcohol – research confirms that neither substances are heart healthy. If you can’t eliminate either, minimize your intake as much as possible
- Regular screenings – markers such as cholesterol levels and blood pressure can indicate a health risk before obvious symptoms appear. Identify red flags as early as possible with regular check-ups and don’t skip recommended screening.
Take Control of your Heart Health
Heart disease is a risk for all Canadians but largely preventable and manageable with healthy habits and informed choices. Plus, it’s never too early or late to start adopting small changes into daily practise.
If you need support or have any questions about how to get started, contact our team. Your heart health is important to us because it affects how you move and feel. And as experts in musculoskeletal health (bones, muscles, joints, tendons, and ligaments), our focus is on helping our patients achieve their movement, function, and injury treatment and prevention goals.
For questions about this blog or any other health and wellness concern, get in touch. We have an extensive network of health care providers to answer your questions or refer you to.
Stay updated on health and wellness information by subscribing to our quarterly newsletter.
Information for this blog was sourced from: the Alliance blog library, Anxiety Canada, Canadian Centre on Substance Use and Addiction, Canadian Cardiovascular Society, Canadian Society for Exercise Physiology, Fraser Health, Government of Canada, and Heart and Stroke Canada.