Prevention is the best medicine. 8 in 10 cases of premature heart disease & stroke are preventable through healthy lifestyle behaviours.

 

Cardiologist Dr Edward Barin has established a wonderful framework that serves as a blueprint for living a healthier life –  “The 4M’s”. It’s designed to address risk factors we can control through simple, everyday actions that significantly impact our future health – particularly heart and vascular health.

 

Move

Keep moving at any age and at any level of fitness.

Exercise has many benefits beyond simple fitness and flexibility. It stimulates the body’s immune system, reduces blood thickening so it clots less easily, improves brain function and lowers blood pressure.

Research in older patients with age-related muscle wasting (also called sarcopenia) has shown that strength training was found to prevent disability, slow down dementia and reduce the risk of accidental falls.

Participating in strength training and keeping our physical fitness levels up helps to ward off frailty, strengthen independence and helps to build good health later in life. This has a significant impact on our state of mental wellbeing.

To read more about movement and exercise from our Heart Health Club Personal Trainer and Exercise Physiologist click here.

 

Meals

Focus on eating mindfully and intelligently.

Embracing balance and moderation in your diet whilst understanding what you are eating is vital. Improved nutritional knowledge truly leads to improved health.

Prioritise a diet rich in whole, nutrient-dense foods over processed foods and make this the foundation of your diet.

For more information about nutrition from our Heart Health Club Nutritionist Chloe Steele click here.

 

Measurement

Keep track of important health measurements.

This includes cholesterol levels, blood pressure, weight, blood sugar levels, waist circumference and exercise capacity.

For years health workers have understood the value of monitoring blood pressure, cholesterol levels, sugar level and body weight. To this we can now add the importance of measuring heart pump function (ejection fraction), exercise capacity (6 minute walk test), waist circumference, and kidney function, among many others.

A close relationship between the family doctor and subject will optimise the way good health is measured and monitored.

Managing health without measurements is like ocean racing without a compass.

For more information and to learn more about a Heart Health Check click here.

 

Mental Wellness

Prioritise a positive mindset and nurture meaningful connections.

Many studies show your state of mind can protect, as well as damage heart health. Important risk factors that may lead to heart disease include stress, anger and depression.

They can be as damaging as high cholesterol levels in causing heart disease. Unaccustomed stress such as the loss of a family member can trigger heart attacks in an otherwise well individual. Conversely, a positive state of mind, a supportive community and personal happiness may help reduce the risk of a bad cardiovascular event.

Positive social connection is crucial for everyone, particularly as we age. Additionally, practicing mindfulness, managing stress and engaging in activities that challenge and stimulate your brain, all play an essential role in maintaining mental and cognitive health.

For more information on Mental Wellness from our Heart Health Club Medical Advisor Dr Miranda Say click here.

 

In Summary

Movement and exercise, intelligent choice of Meals, Measurement of key health indicators and Mental wellness through prioritising a positive mindset and social connection (the 4-M approach) form a concise and effective framework to managing heart health before and after serious illness, at any age.

 

For access to regular information on heart health, quarterly webinars with health experts, access to our private Facebook group to connect with others impacted by heart disease and more sign up to our Heart Health Club here