Power Up Your Heart: Transform Your Life with these Heart Health Hacks for Men:

It’s no secret that being overweight or obese is a risk factor for cardiovascular disease (CVD). As a matter of fact, 1.2 million Australians were reported to have heart disease in 2018. In addition to this, 67% of adults were over-weight or obese, with a greater proportion of men compared to women. We know these stats also hold merit when assessing risk factors of cancer. Once we combine these statistics with the use of cancer-related drugs, the risk of cardiovascular-related events increases significantly. As men, we often push ourselves to the limit, ignoring the warning signs our bodies are trying to tell us. When it comes to heart health, this can be a deadly mistake. But fear not, my friends, for there are plenty of heart health hacks you can use to transform your life and keep your ticker ticking.

1. Move your body:

Only 27% of the Australian population met the physical activity guidelines in 2022. This is a daunting figure as the beneficial effects of exercise on a multitude of health parameters have been demonstrated in countless clinical trials. In terms of cancer, in the Journal of Medicine and Science in Sports and Exercise found that regular physical activity can reduce the risk of numerous cancers by a whopping 40-50%! This goes hand in hand with cardiovascular health protection too. A trial conducted by Schroeder et al., in 2019 found that a combination approach of aerobic and resistance exercise improved weight composition, decreased blood pressure, reduced fat mass and increased muscle mass: all important factors when it comes to heart health, cancer prevention and general wellness and longevity. The best way to hit multiple birds with one stone!

During cancer treatment, exercise has been found to reduce treatment related side effects, improve quality of life, improve tolerance of chemotherapy and prevent the occurrence of significant cardiac related events. Post treatment, exercise significantly increases quality of life and may play a role in reducing risk of recurrence.

It is no wonder that moving your body is the one intervention we most recommend to almost all of our patients. You don't have to run a marathon, but having a consistent effort to get at least 30 minutes of moderate exercise most days of the week (alternating between aerobic and resistance exercise), is enough to have beneficial effects on the cardiovascular system. It helps reduce your risk of cancer, and protect your ticker form the potential cardiac toxicities of chemotherapy.

2. Eat a heart-healthy diet:

What you eat can have a significant impact on your heart health. Another daunting figure here- only 6.1% of Australian adults ate the recommended amount of fruits and vegetables per day. There’s room for some improvement here, especially considering that most of dietary antioxidants (which are protective of heart health) come from fruits and vegetables! A recent study reviewing dietary patterns of 30,000 adults found that saturated fats from red meats and processed meat are significantly associated with cardiovascular disease risk and all-cause mortality. Trans-fats from processed foods are another major culprit. Fish, however, was found to be protective. A 2022 trial assessing the Mediterranean diet on CVD in the Lancet found that the Mediterranean diet, rich in plant foods, fish and olive oil, was superior to a low-fat diet in prevent major cardiovascular events.

So guys, here are our top tips to make your diet heart healthy

• Swap two meat meals to fish per week. For example, grill salmon and prawns on the BBQ instead of steak, and have tuna in your sandwich instead of roast beef.
• Try Meatless Mondays: a vegetarian burrito makes a great lunch, and a stirfry can easily be made with colourful veggies, cashew nuts and brown rice.
• Aim for 5 serves of veggies and fruit per day. That’s ½ to 1 cup per serve. For example: handful strawberries and a banana with brekki; an apple with morning tea; 1-2 serves of veggies with lunch (eg lots of salad in your sandwich, or dinner leftovers) and 2 serves veggies with dinner (eg stir fry, roasted veggies, grilled etc).
• Buy good quality oils. Extra virgin olive oil, ghee and coconut oil are the only oils to cook with, and never heat to smoking point.

This may sound like a major dietary overhaul, but it doesn’t have to be. Choose one meal at a time and make small adjustments. Think of ADDING or SWAPPING rather than focusing on the things you should be avoiding. And it’s all worth it! These changes are going to provide long-term changes to your body’s biochemistry and support your heart health and longevity.

3. Stress management

Stress can take a toll on your health. And we know that men may have a harder time with stress management. But what the research is showing is that acute or chronic psychological stress can activate our sympatho-adrenal medullary system (SAM) and our hypothalamic-pituitary axis (HPA). Prolonged activation of these systems has been shown to increase risk of CVD, as well as greater illness frequency, musculoskeletal pain and poor cognition (ie concentration and mental function). Finding ways to manage stress, such as taking regular breaks from work, going for a daily walk, short practices of meditation, cortisol-reducing exercise such as stretching or yoga, or deep breathing exercises have all been shown to reduce over-activity of both the SAM and HPA systems. These practices can help to regulate blood pressure, balance nervous system function and significantly reduce your risk of cardiovascular disease.

4. Get enough sleep

Now that probably sounds easier said than done, but sleep is necessary for our body’s natural repair mechanisms. This correlates closely with stress management, if we’re stressed or anxious, this can certainly impact our ability to fall asleep and stay asleep. If this continues to be interrupted, it puts our nervous system in a perpetual state of over-activity, which makes it difficult for the body to carry out essential repair mechanisms, like DNA repair and regeneration of new cells. The journal of Sleep Medicine released data in 2017 that demonstrated shorter durations of sleep were significantly associated with higher blood pressure and risk of CVD and diabetes. Aiming for a consistent structure and regular bedtime that allows for 7-8 hours of quality sleep each night can help improve the body’s natural repair cycle and support your heart health.

5. Quit smoking and vaping

Tobacco cigarette smoking is the most prevalent reversible risk factor for cardiovascular disease. Quit (if you haven’t already done so) and tell your friends to quit!

We all know the obvious dangers of tobacco and nicotine, and not only do they pose a risk to you and your health, but also to the wellbeing of the people around you like family, friends and colleagues. The Journal Ebiomedicine recently released data to show that smoking was associated with an increased risk of 13 circulatory system diseases including CVD, several digestive system diseases, endocrine disorders, certain musculoskeletal conditions, and of course, cancer. Furthermore, a 2019 study by the International Union of Biochemistry and Molecular Biology released a systematic review of 18 studies that demonstrated that even passive smoking can increase the risk of CVD by 28%, and increase the risk of CVD mortality by 12%. And the newly-popular vaping is not much safer: it too may contribute to CVD via activating our stress responses, increasing oxidative stress and inflammation, and impacting endothelial function, blood vessel integrity and blood clotting.

So if you smoke or vape, this is your reminder to quit. There are unfortunately no benefits to smoking and the habit comes with a risk of developing a number of different chronic diseases, including cancer.

Conclusion

These sound like general recommendations, but when you start prioritising each one, the collective effects of these lifestyle techniques can have a profound effect on your overall wellbeing. By incorporating these heart health hacks into your lifestyle, you can significantly impact your wellbeing and reduce your risk of heart disease. It's never too late to start making changes that can transform your life. At MIOG, we have integrative practitioners who can help you make these changes with ease if you need further support in any of these areas. We can help you assess your risk factors and create a personalised plan to improve your heart health. Remember, prevention is the best medicine!

References

<https://www.abs.gov.au/statistics/health/health-conditions-and-risks/heart-stroke-and-vascular-disease/latest-release>

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Schroeder, E. C., Franke, W. D., Sharp, R. L., & Lee, D. C. (2019). Comparative effectiveness of aerobic, resistance, and combined training on cardiovascular disease risk factors: A randomized controlled trial. PloS one, 14(1), e0210292.

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