Heart health is one of the most important concerns to prioritise during the phase when you are retired. In India, the retirement age is between 60 and 65 years. A retired person may wonder how they might keep their heart healthy after retirement.
Globally, more than 900 million people are over the age of 60. The World Health Organisation (WHO) predicts that number will reach 2 billion by 2050.
Keep Yourself Physically Active
Regular physical activity is essential for preserving heart health. Include activities you enjoy in your everyday routine, such as walking, swimming, or gardening. The American Heart Association recommends at least 150 minutes of moderate activity per week to keep your heart and blood vessels in good shape.
Embrace a Balanced Diet
As per research the current recommended daily allowance for protein is 0.36 grams per pound (0.8 grams per kg) of body weight, most studies indicate that persons over 50 require more.
“People after 60s should be watchful of their sodium intake, which will help them to control their blood pressure, and they should try to limit consumption of saturated and trans fats, which can lead to cholesterol buildup”, said Dr Sanjay Chaudhary, MBBS, VMMC, Delhi.
Monitor Blood Pressure and Cholesterol
It is important to monitor your blood pressure and cholesterol levels on a regular basis to spot any problems early. High blood pressure and cholesterol levels can raise your risk of heart disease, but with correct monitoring and management, you can take proactive efforts to keep your heart healthy.
Keep a Healthy Weight
It is critical for heart health to achieve and maintain a healthy weight. Pay attention to quantity control, balanced meals, and mindful eating. Consult a healthcare specialist to establish a personalised plan and set realistic weight targets.
Stress Management
Retirement can bring its own set of challenges. Use stress-reduction techniques such as meditation, deep breathing, yoga, or indulging in hobbies that you enjoy. Chronic stress can have a harmful influence on heart health, so establishing good coping mechanisms is critical.
Sleep should be prioritised
According to the Centre for Disease Control and Prevention, adults who sleep less than 7 hours each night are more likely to report having health issues such as a heart attack, asthma, or depression. So, it is imperative to aim for 7-9 hours of uninterrupted sleep per night. To increase sleep quality, establish a nightly routine, create a pleasant sleeping environment, and avoid using devices before bedtime.
Reduce your alcohol consumption
If you must drink alcohol, do it in moderation. This equates to up to one drink per day for women and up to two drinks per day for males. Excessive alcohol use can cause a variety of health problems, including heart problems.
Stop smoking
If you smoke, quitting is one of the finest things you can do for your heart. Smoking causes blood vessel damage and raises the risk of heart disease. Seek help from healthcare professionals and resources to quit successfully.
Retirement is an opportunity to focus on your well-being, and maintaining heart health should be at the forefront of your priorities. By following these tips, you can pave the way for a vibrant and fulfilling post-retirement life. Remember, small, consistent changes can have a significant impact on your heart health, enabling you to enjoy this chapter to the fullest.
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