Aging – is a natural process in our lives that, interestingly, begins from birth and progresses with the number of years lived by a person. What is interesting is that for a long time, the changes occurring in the body, no matter how obvious, they are not noticeable. Considering the complexity and diversity of this process, today, we will talk about one aspect in particular – the aging of the heart.
Let’s start then with the very notion of age.
Why is Biological Age Different from Real Age in Heart Aging?
Initially, we can mention that the real age is perhaps the simplest concept – it shows how much time has passed since you were born. But moreover, often and with the naked eye, it can be seen that contemporaries can radically differ from each other: for example, one seems not to change at all, while the second looks ten years older. This makes it possible to see that people in general age differently.
Our organism has a similar story: the body’s organs have an aging process with different speeds and intensities, depending on some factors. Concerning the above, the state of the human body systems and their components – how developed, functional, and worn they are – cannot be linked only to the age shown in the passport; it should be taken into account what really reflects biological age.
Biological age makes it possible to assess the rhythm of changes in the body and the likelihood of the occurrence of aging-related pathologies in the near future. First, however, it is worth noting that the biological age does not always coincide with the real one. Secondly, the so-called “developmental age” also depends on the conditions and lifestyle a person leads.
The methods for determining biological age are numerous and represent a cumulative analysis of some markers, with elements measured on average from 4 (simplified version) to 11. We will not delve into this topic now, as it is extremely extensive, and each has its advantages and applications. Still, we note that among the indicators found in more than 50% of methods, it requires the measurement of indicators directly related to the cardiovascular system and to our “central” organ: the heart.
Among other indicators to be measured are blood pressure and the speed of propagation of the pulse wave.
Now, we will look in more detail at why and how the human heart ages.
Heart Aging: Factors and Impacts on Cardiovascular Health
Let us recall, first of all, the information about the structure of this organ. As is known, the heart is a muscle that, in a normal state, contracts approximately 75 times per minute and, therefore, pumps several thousand liters of blood per day (more about the work of the heart and the cardiovascular system, in our material). Its aging is an inevitable and complex process that leads to changes in the structure and functionality of the organ.
The walls of the heart fall under the influence of aging initially. One of the most common problems is the thickening of the inner and middle layers of the heart wall, endocardium, and myocardium and the loss of their elasticity. When such a process proceeds, the volume of the chambers increases, and as a result, the left ventricle is not entirely filled with blood. This means that oxygenated blood at a time is pumped less than it should be, and the result may be heart failure. People with diabetes, obesity and high blood pressure often fall in the risk group.
Speaking of the latter, the loss of elasticity is a problem that affects the heart and the vessels. When the pulse decreases with age, the number of beats per minute does not increase proportionally to physical exertion. This may be why the vessels lose their natural shape and no longer have time to relax quickly enough during heart contractions. As a result of such changes, the upper blood pressure indicator (systole) may increase beyond normal. The lower part (diastole) is very likely to remain normal. If this happens only during physical exertion, your biggest problem will be dizziness because the pressure in time has not returned to normal as quickly as before. At the same time, the constant increase in pressure is a reason to review your state of health more seriously.
In addition to these difficulties, another disease that can develop in old age and against the background of an increased level of blood pressure that can disrupt the usual functioning of the heart is atherosclerosis. In fact, this is the formation of deposits (most often fat and cholesterol), which can significantly reduce the performance of blood vessels’ performance and, in extreme cases, completely block them. This makes it difficult to transport the necessary volume of oxygenated blood to all organs. It can also affect the coronary arteries that go directly to the heart, reducing the flow of “fuel” for its work. As you can imagine, such changes are likely to end in a weakening of the heart, its damage, and even possible stoppage. And this is not even a complete list of everything that can go wrong due to “age-related” changes in the cardiovascular system.
Risk Factors Contributing to Heart Aging and How to Address Them
First, remember that risk factors are modifiable (those that can be changed) and non-modifiable (continuous).
Non-modifiable factors include:
- The gender: Numerous studies have confirmed that men are at risk of developing diseases related to heart aging between 8 and 10 years earlier than women.
- Age: Even with the difference between the real age and the biological age, after 55-60 years, the risk increases significantly due to natural processes.
- Human genetics – Here, of course, only luck is determinant: we cannot influence hereditary factors, and in the presence of heart problems in close relatives, the chance that you will probably develop such a disease is higher. This does not mean that in the presence of hereditary diseases, nothing can be done – timely prevention and regular check-ups will help to detect the problem at the initial stage.
Among the factors that can influence the following stand out: - Bad Habits: Smokers and alcoholics are clearly at risk.
- Nutrition and lifestyle – Again, everything is simple: regular but moderate activity trains your heart, and a balanced diet contributes to your health. In contrast, a sedentary lifestyle and the consumption of harmful foods can add a couple of years to your biological age.
- The Weight: In short, excess weight or the next stage, obesity, lead to an increased load on the heart, which indeed “ages” it.
- The presence of some “comorbid” diseases, such as diabetes mellitus, hypertension, chronic kidney disease, chronic obstructive pulmonary disease, some autoimmune pathologies, etc.
- Blood pressure – With a constant blood pressure above 120/80, the heart will age faster than those whose pressure does not exceed this level.
- Cholesterol level – Yes, the same one that plays an important role in clogging the vessels. Here, the logic is simple: the higher the level of “bad” cholesterol in the blood, the older the heart will be.
- Stress
And finally, the combination of several risk factors is perhaps the most dangerous: the more factors you have and the more serious the associated changes, the older your heart will be biologically. It’s too early to despair. Slowing the aging rate and providing the heart with protection that is within its reach is easier than you think.
Effective Ways to Slow Down Heart Aging
If you have already worried about having missed the opportunity to help your main “engine,” do not despair! Based on extensive research, cardiologists at the University of Texas Southwestern Medical Center concluded that even beginning to care about cardiovascular health in so-called middle age will still significantly improve the condition and slow the heart’s aging. Also, in perspective and reduce the risk of heart attack, stroke, and other cardiovascular diseases.
These are the basic principles that will help achieve this goal:
Lead an active lifestyle. Like any muscle, to stay in shape, the heart needs exercise. And do not lag behind: exercise increases the heart’s performance, which helps transport oxygen throughout the body. When these loads are “elementary” and the lifestyle is relatively sedentary, there is a risk of such sharp jumps to worsen the situation. It is the regular and moderate physical activity that allows you to make changes in heart function during exercise part of the norm for your cardiovascular system, which allows you to keep a number of indicators under control, including pressure, and not go into the “hit or run” mode with the slightest stress. Speaking of rare spontaneous activity, do not think it is better to continue sitting in the office or lying on the couch – lack of exercise can contribute to increased pressure and weight gain, which brings us to the next point.
Control your weight. Strictly speaking, the most important thing, in this case, is not the figure you see on the dumbbell but your body mass index (BMI). It is the ratio of a person’s height to weight, which allows you to assess the body weight: normal, insufficient, or excessive. When the BMI is within the normal range (not less than 18 and not more than 25), the risk of developing diseases of the cardiovascular system decreases, including a lower risk of a heart attack. So one way to control weight is simply the next point.
Follow the principles of healthy eating. Yes, yes, and we will also emphasize the importance of eating habits. We believe you have already heard about the dangers of fast food, but there are other foods whose use should be reduced to maintain health. Do not rely on a food category: the diet should be balanced and include enough vegetables and fruits. Avoid eating fatty foods whenever possible. The meal regimen is also essential: try to plan meals during the same hours every day and do not include more caloric foods at dinner, leaving them for breakfast and lunch. However, it must not rely on nutrition alone: health must not only be maintained but must not be ruined with its own hands, from which paragraph 4 follows.
Give up bad habits. We have already written about this and will say it again: if you want a healthy heart, a fully functioning cardiovascular system, and, in general, a healthy body, stop smoking and consuming alcohol, and if that is the case, stop using prohibited substances if you do. In addition, in the case of smoking, not only nicotine dependents suffer: with so-called passive smoking, the body also receives damage. (For more information on how nicotine affects the human body, read our article). Alcohol, while not directly harming your loved ones, can cost you both health and life.
Keep your sleep and stress levels under control. Remember that healthy sleep allows the body to recover resources, and its absence can lead to metabolic disorders, problems with the nervous system, and the development of diseases in the cardiovascular system. For the latter two, a person’s stress level and ability to deal with it are also important. Isolated stress, of course, will not cause a drastic deterioration in your health; however, constant and intense exposure can be a catalyst for the development of diseases.
Do not ignore the symptoms and consult your doctor on time. Listen to yourself: if all is well, if there is a strange pain in the chest, numbness of the extremities, dizziness, and other unusual sensations. “Endure” is not the best way out; remember: the sooner you get to a qualified specialist, the faster the problem will be identified and the sooner treatment will begin. The diagnosis may be more positive.
Check your health status regularly. Blood pressure, cholesterol, and ECG measurements: These and other indicators will again help detect possible heart problems at an early stage, even if there are no external manifestations, which will help avoid serious consequences. This principle does not only apply to completely healthy people: if you have a chronic disease, it is even more important to control the body’s performance. Of course, it is impossible to get rid of some of them forever, but following the recommendations of doctors and carefully monitoring the state of the body so that it does not get worse, it is quite real. By the way, modern devices that are easy to use at home are very useful in this case.
There are also factors that you simply cannot control, for example, the presence of hereditary heart disease or disease of the cardiovascular system. At the same time, adhering to these 7 principles, it is quite possible that if you do not avoid heart problems, you will be able to delay the development of cardio-disease and, in the future, prolong life.
