TAKE CARE OF YOUR TICKER WITH THESE SIMPLE STRATEGIES
Heart disease is one of the leading health concerns worldwide, making up almost 26 per cent of deaths in Australia alone. While we’re all aware of the common ways to improve heart health, this gets much more important as we age. “Over the age of 50, natural oestrogen levels in women are declining, which is linked with increased cardiovascular risk,” explains Dr Emma Rees, GP and founder of Femma, a clinically led digital healthcare solution for women. Here are five easy lifestyle changes you can make to help keep your heart in tip-top shape.
1 IMPROVE YOUR DIET
This involves reducing your salt intake as much as possible. Dr Rees suggests aiming for “less than 2.3mg a day or a level teaspoon”. Incorporating a mix of wholesome ingredients into a balanced diet and limiting intake of processed foods can also be beneficial. According to the National Heart Foundation of Australia, eating five or more servings of vegetables a day can reduce the risk of cardiovascular disease by almost 17 per cent.
2 QUIT HARMFUL HABITS
Quitting smoking and reducing your alcohol intake can also improve heart health. According to a recent study, individuals who smoke are almost three times more likely to have a heart attack or stroke compared to non-smokers. As for alcohol, Dr Rees suggests sticking to one unit or less per day, and also to “aim for two consecutive alcohol-free days each week”.
3 KEEP ACTIVE
Regular exercise along with a healthy diet can help improve heart function and reduce the risk of disease. “Aim for 30 minutes of activity a day, ideally with your heart rate over 100,” suggests Dr Rees. It can be as simple as taking your dog for a 30-minute walk – the key is to prioritise your time and be consistent.
4 GET YOUR SNOOZE ON
“Less than six hours of sleep a night increases the risk of heart disease,” explains Dr Rees. It’s vital to ensure you get the recommended eight hours of shut-eye every night. Reducing your screen time 30 minutes before bed and participating in some relaxation strategies such as deep breathing, light stretching and mindful meditation has also been proven to help with sleep.
5 RECORD YOUR HABITS
Making these lifestyle changes long-term can be a challenge, which is why Dr Rees suggests a record-and-reward strategy. “Record in a diary exactly what you are doing every day for a week,” she says. “Include exercise, diet, alcohol, sleep and relaxation activities. You need to reward yourself for achieving your goals – it might be as simple as just taking half an hour to yourself.”
any ground-in dirt. Now, get out the bicarb and sprinkle it on the seats and on the carpet and leave for an hour or two, then vacuum. Not only will the car be immaculate, any odours will disappear, too.
Got dog or cat fur on your black blazer or pants? Forget lint rollers or duct tape, simply grab a pair of rubber gloves. While you’re gloved up, run your hands over the couch and across carpets and rugs. The fur will stick to the rubber, and when you’re done, all you need to do is soak the gloves in the sink. Simply let the fur float to the top, gather it and throw away.
Wooden chopping boards can stain easily, and even when scrubbed thoroughly can still look dirty. Celebrity Tiktoker Armen Adamjan (creativeexplained.com) has found a brilliant hack that’s easy on the wallet. All you need is bicarb, salt and a lime.
“Just sprinkle some baking soda on it, a little bit of salt and some fresh lime juice. Then use the lime to scrub it,” Armen explains.
