Tips for Promoting Better Health (cardiometabolic) (10)

Introduction
"...cardiovascular ageing results from the complex interplay of genetics and modifiable epigenetics, lifestyle and environmental factors..."
Maria Cagigas et al, 2024
This is based on evidence-based strategies to support the heart and metabolic health and most important for people as they are age.
NB Need to adopt a holistic approach to integrate the below strategies to your lifestyle to maximise benefits.
i) Optimise body composition and muscle function (prioritising body composition is more important than weight control for cardiovascular health; the cornerstone is integrating moderate calorie restriction with regular endurance resistance exercise training)
ii) Consumption of a predominantly plant-based Mediterranean-like diet (this involves consuming a primary plant-centric, fibre-rich diet enriched with fish and low-fat dairy products;
"...Lower intake of saturated and trans-fatty acids, branch-chain, and sulphur amino acids, and salt, while increasing the intake of fibre, polyunsaturated omega-3 fatty acids, an essential vitamin (eg vitamin C, E, and B complex, folic acid and B- carotene, minerals (eg potassium, magnesium, and selenium), and phytochemicals (eg, polyphenols, terpenes, sterols and indoles) underlies some of these beneficial effects..."
Maria Cagigas et al, 2024
iii) Intermittent fasting and time-restricted eating (especially for those fighting obesity
"...alongside regular exercise and sensation of eating at 80% satiety, incorporating intermittent vegetable fasting or time-restricted eating (8 to 10 h window) on nutritionally balanced feasting days may offer complimentary strategies for weight management and improved metabolic health..."
Maria Cagigas et al, 2024
iv) Daily physical exercise (includes aerobic, high-intensity interval training, strength, flexibility, balance training form, etc for 30 to 60 minutes daily; furthermore
"...Incorporating regular 3 to 5 min breaks to counter prolonged sitting can further enhance insulin and lipid metabolism, reducing cardiovascular mortality independent of structured exercise training..."
Maria Cagigas et al, 2024
v) Alcohol abstinence (alcohol has a negative impact on cardiovascular and cerbrovascular health)
vi) Smoking abstinence (tobacco significantly harms cardiovascular health;
"...no safe level of smoking exists in relation to heart disease, stroke, cancer, dementia, and chronic respiratory diseases..."
Maria Cagigas et al, 2024 )
vii) Restorative sleep (insufficient sleep duration and disruptive sleep patterns have negative impacts on cardiovascular and cerbrovascular health;
"...ensuring a bed time of 7 - 9 h of sleep, maintaining a consistent sleep schedule, creating a sleep-friendly environment, and switching off electronic devices 30 min before bedtime are important strategy for promoting quality sleep and sustaining cardiovascular health..."
Maria Cagigas et al, 2024
viii) reduce mental stress while promoting well-being (emotional and spiritual) (
"...chronic mental stress and persistent negative emotions can severely impact cardiovascular health, independent of classical risk factors......mindfulness-based stress reduction and cognitive therapy, particularly when combined with slow breathing exercises and artistic/philosophical spiritual practices, can effectively alleviate psychological and emotional stress, anxiety, and depression and promote human flourishing..."
Maria Cagigas et al, 2024)
ix) foster meaningful relationships, altruism and compassion (essential for emotional and mental well-being are robust social and family bonds; however
"...lack of social and emotional support, loneliness, hopelessness and depression subsequently elevate the risk of cardiovascular disease and cognitive decline..."
Maria Cagigas et al, 2024
This can be further complicated by high-risk behaviours like excessive food and alcohol consumption, drug taking, smoking, etc.
"...nurturing deep connection with family and friends to insight, empathetic communications, and forgiveness, marked by altruism and compassion, are paramount in enhancing the plasticity of well-being..."
Maria Cagigas et al, 2024)
x) reduce exposure to pollution (even low levels of air pollution have a negative impact on your cardiovascular, cerbrovascular, respiratory, etc systems; mitigating pollution exposure can be achieved by wearing masks, closing windows, using air conditioning and exercising in non-polluted environments like parks and wooded areas.)