Taking care of your heart doesn’t have to be rocket science. It starts with making little changes. Over time, small changes add up to a healthier heart and less chance of a heart attack or stroke. You’ve probably heard the saying, “An ounce of prevention is worth a pound of cure.” It’s true and it starts with adopting a heart-healthy lifestyle.
So, what’s the deal with heart health? Heart disease and strokes are top health-robbing chronic health problems that lead to early death and disability. That might sound scary but there’s much you can do to lower your risk of being sidelined with these health issues.
First, know where you’re starting on your journey by knowing your numbers. Lipids and blood sugar, are all easily checkable through blood tests and you can check your blood pressure at home. Knowing these numbers will clarify your risk factors, so you’ll know strategies you need to take to normalize them.
Once you know where you stand, you can work out a lifestyle plan with your doctor to lower your risk of being a future victim of a heart attack or stroke. Knowledge of these values is power, as it gives you a road map for what you need to do to keep your heart healthy.
Know Your Family History
Do you have parents, grandparents, or siblings who had a heart attack or stroke before the age of 60? Then you’re at a higher risk of developing cardiovascular disease yourself. But that doesn’t mean a healthy lifestyle won’t work in your favor. Genetics is only one factor in determining whether you develop cardiovascular disease – and lifestyle trumps genetics!
But how can you get an idea of how healthy your heart is at home? Scientists say there’s a simple and potentially life-saving test you can do right at home. It’s called the stair test and it’s low-tech and equipment free. All you need is a staircase and a timer.
Here’s the takeaway. If it takes you more than one and a half minutes to climb four flights of stairs, your heart may not be as efficient as it should be. The beauty of this test is you don’t need special equipment to do it and it takes only a few minutes. But if you don’t perform well, talk to your physician. While it’s not as reliable as medical screening, it’s a low-tech way to find out more about the health of your heart.
How to Do the Stair Test at Home
According to Dr. Stephen T. Sinatra, M.D., F.A.C.C., C.N.S., from the Heart MD Institute and Vervana, you should be able to climb three to four flights of stairs in 45 to 55 seconds if your heart is in good shape.
If you can tackle the stairs without shortness of breath, or a racing heart, and you recover quickly, that’s a good sign. It shows with some degree of assurance that your heart is pumping efficiently and can handle the stress of stair climbing. But if you’re gasping for air and feel your heart racing during and for several minutes after this challenge, it raises questions about the efficiency of your heart.
The Stair Test Isn’t Foolproof
Passing the stair test isn’t a sure indicator that your heart is healthy since it’s not a perfect test. The ability to climb stairs quickly is just one rough measure of how healthy your heart is. If you don’t ace the stair test, talk to your doctor.
Also, talk to your doctor before tackling a strenuous stair climb if you have heart disease, are obese, are over 40, or haven’t exercised in a while. This test, despite its simplicity, isn’t suitable for everyone. Also, if you don’t perform well on this test, talk to your physician. You may need further screening for cardiovascular disease.
Take Control of Your Heart Health
So, what can you do to improve your heart health? The good news is that even the simplest actions can make a huge difference. Here are some tips to get started:
- Move more. Exercise is your secret weapon. It lowers blood sugar, and blood pressure, and optimizes blood lipids. Exercise can help your heart pump more efficiently too.
- Skip the junk. Instead, add more fruits, vegetables, whole grains, lean proteins, and healthy fats to your plate. What you eat matters for heart health. Whole and unprocessed is your best bet/
- Manage stress. Chronic stress increases cortisol, causing a rise in blood pressure and blood sugar. Make sure you’re managing stress with techniques such as deep breathing, meditation, yoga, or nature therapy.
- Get enough sleep. Aim for seven to eight hours of sleep each night. Poor quality sleep can cause blood pressure elevations that harm your heart and blood vessels.
- Follow your blood pressure, blood sugar, and lipids, so you’ll know how you’re responding to a heart-healthy lifestyle.
- Sit less. Even if you do structured exercise, get up and move around more during the day. Break the cycle of sitting, an independent risk factor for heart attacks and strokes.
Conclusion
Know your heart health risk factors and do what you can from a lifestyle to control them. The stair test will give you a better idea of how your heart responds to the stress of exercise, but it’s not a substitute for medical testing. If you have issues, talk to your doctor about lowering your heart disease risk. And don’t forget that lifestyle matters. Make sure you’re doing what you can from a lifestyle standpoint to lower your risk. Take care of your body’s most important pump, and it will take care of you.
References:
- “Test your heart health by climbing stairs — ScienceDaily.” 11 Dec. 2020, sciencedaily.com/releases/2020/12/201211083104.htm.
- European Society of Cardiology. “Test your heart health by climbing stairs.” ScienceDaily. ScienceDaily, 11 December 2020. < sciencedaily.com/releases/2020/12/201211083104.htm>.
- The Stair Test: Is This the Best Way to Determine Your Heart’s Health at Home? (2023). Available at:.marthastewart.com/8053122/stair-test-heart-health (Accessed: 9 April 2023).
- Wong ND. Cardiovascular risk assessment: The foundation of preventive cardiology. Am J Prev Cardiol. 2020 May 1;1:100008. doi: 10.1016/j.ajpc.2020.100008. PMID: 34327451; PMCID: PMC8315480.
- Adhikary D, Barman S, Ranjan R, Stone H. A Systematic Review of Major Cardiovascular Risk Factors: A Growing Global Health Concern. Cureus. 2022 Oct 10;14(10):e30119. doi: 10.7759/cureus.30119. PMID: 36381818; PMCID: PMC9644238.
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