Last week for International Men’s Day we talked about some simple rules to follow for optimising men’s health. This week, we’re talking about heart health.
A 2014 study published in the Journal of the American College of Cardiology found that four out of five heart attacks in men could be prevented by making lifestyle changes. This is a huge number! There are lots of factors that can improve heart health, such as following exercise, a heart-healthy diet, and quitting smoking.
In this post, we will be focusing on the importance of regular exercise and helping you understand your cardiovascular risk.
What are the risk factors?
- Being male – it’s extra-important for men to be aware of their cardiovascular risks
- Smoking – the sooner you quit, the better
- Age – the risks increase with age
- Family History – close family members with heart disease, especially if they had a diagnosis before the age of 60
- Cholesterol – high levels of LDL and low levels of HDL mean you are at greater risk
- Obesity
- Uncontrolled diabetes – take a look at our Diabetes post to learn about symptoms and prevention of this silent killer
- Stress and anger – if you are under a lot of stress, don’t suffer in silence. A doctor can help you understand the cause and get you the support you need
- Inactivity – lack of exercise is a major contributing factor to heart disease
AM I AT RISK?
If you are unsure of your cardiovascular risk or have never been diagnosed with a heart condition or disease, a QRISK calculator can give you an idea. These can be completed online, although for a more accurate result we recommend having your QRISK assessed by a doctor. All of our Wellman reports include QRISK assessment based on full blood screening and resting ECG results.
WHY EXERCISE MATTERS
Regular exercise lowers cholesterol and blood pressure, helps you maintain a balanced weight, reduces stress levels and, most importantly, makes you feel good. All of these impact your cardiovascular health, so it’s important that you make time to include physical activity in your life.
If this is a foreign concept to you, don’t worry! Exercise is a habit and can take some getting used to. The more you do it, the more you will want to do it. Start by walking as much as you can, a little bit each day. Then try adding in some running, cycling, swimming, or a yoga class. Try out lots of different things and find the one that gives you the most enjoyment. Working with a personal trainer can also be a great way to find your motivation.
STRETCH BREAKS
Studies show that regular movement throughout the day is more beneficial for your cardiovascular health than stuffing all of your physical activity into a slot at the end of the day. If you work at a desk during the week or have a job that involves a lot of seated work, make sure to stand up and stretch, or take a short walk around the building or the block, or even just do a few stretches by your desk, at least once every hour.
“NO PAIN, NO GAIN” / KNOW WHEN TO ABSTAIN
We’re all familiar with the motto “no pain no gain”, but it’s important to discern between pushing yourself to a healthy limit, and pushing past it. Hitting the gym too hard or for too long can actually weaken your immune system. Make sure not to exercise intensely for more than 90 minutes, and if you do go for a strong workout, give yourself proper recovery time (up to 72 hours if you’ve gone for a really tough workout). Try to discern between the fatigue that comes from lack of exercise, and the fatigue that comes from too much. It’s a fine line!
CALL THE DOCTOR IF…
- If you have any heart attacks in your close male family members, it is a good idea to see a doctor for a check-up when you are in good health, in order to understand your potential risks and assess your current heart health. The doctor can run a series of simple tests, including your blood and blood pressure, and give you practical advice on how to optimise your cardiovascular health.
- Erectile dysfunction, which includes having trouble getting or maintaining an erection, is nothing to be ashamed of. In fact, it is much more likely to be an indicator of your heart health, rather than your mental, sexual, or emotional health. Damaged blood vessels in the penis can be an early sign of damaged blood vessels around the heart, so please do not hesitate to speak to a doctor if you are experiencing this condition.
- If you experience a heavy ache in your chest that comes on quickly, and then quickly goes away again, it could be a sign of something serious. Even if you feel totally normal and fine in every other way, transient chest pain can be a symptom of a heart attack, caused by a blood clot in an artery. If this happens to you, treat it as a medical emergency. Accompanying symptoms to be on the lookout for include the sensation spreading to your arms or neck, nausea or abdominal pain, dizziness, and cold sweat.