There are many humorous and not-so-humorous anecdotes about growing old, many dealing with health issues that can emerge as we age. As a long-time physician in the Crawford County region, I do know for certain that our bodies and our needs change as we age.

If you’re a senior (or are a caregiver for a senior), what does this mean for you?

When I see patients and families, I always try to encourage them to directly engage in taking charge of their health. We often are too passive about our health, which can directly impact our quality of life and how we feel physically, emotionally, and mentally. Each of these play a vital role in really enjoying life, even as we may be reaching our senior years.

A big issue at any age is maintaining healthy blood pressure. When I see people in my office, some can get defensive – they may not want to take medication, or they may view admitting they have a blood pressure challenge as a personal failure or vulnerability of some sort.

Here’s an important fact: in the United States – including our region of southern Indiana – high blood pressure (also known as hypertension) is quite common. The condition emerges from a variety of sources, including factors we inherit from our parents and issues that emerge simply as a result of growing older or as we experience stress and worry.

Oftentimes elevated blood pressure can occur as a result of what we eat. Trends in our area include eating a lot of foods high in fat with added sugar. To be healthier, especially as we grow older, it is good to consider how we can eat more foods that promote good health. These, of course, include more fruits, vegetables and whole grains.

Eating those types of foods can help maintain healthy levels of blood pressure, but we need more. All of us need to work on maintaining some sort of regular exercise. Simply walking at a brisk pace for 30 minutes or more three to four times a week can have a good impact on our overall health and help to prevent elevated blood pressure (or hypertension).

But there’s one critical fact we need to consider: diet and exercise by themselves sometimes do not provide the whole solution to high blood pressure, especially as we age (or have other complications). Medication to directly treat elevated blood pressure is often required to get high blood pressure down to a healthy level.

When this option is discussed, sometimes I hear patients protest. They may say, “but I feel fine,” or “everyone in my family has high blood pressure.”

The fact is that hypertension is called the “silent killer” for a reason. Untreated high blood pressure can lead to many adverse health consequences that no nobody wants. These include a higher risk of stroke or heart attack, and issues where your once-healthy kidneys or other organs can start having serious issues that limit your options and lower your quality of life.

When I talk about getting engaged in your health, that includes using a remote blood pressure cuff to track your blood pressure yourself. If you already have a hypertension diagnosis, there’s a good chance you can get one for free. Watch a short video I made at this link for more information: https://bit.ly/DrThill-takecharge

Find a healthcare provider whom you can partner with and start to raise your quality of life today!

Board-certified in family medicine, Curtis Thill, MD has practiced in the Crawford County region for more than 30 years.

The post Seniors – Achieve a High Quality of Life! appeared first on Southern Indiana Community Health Care.

Did you know that every day your heart pumps the equivalent of about 2,000 gallons of blood through your body? If you counted the times your heart beats during a 24-hour period, you might be surprised when you counted over 100,000 times!

Until we experience a problem or condition, we often don’t pay much attention to our circulatory systems. That’s one of the reasons why every time you come to a doctor’s office you often have your blood pressure and heart rate checked right off the bat – those are critical vital signs.

Taking personal charge and making good choices can boost heart health and help prevent or improve conditions. 

Where’s a good place to start?

Eat fresh

Our first point is a big one: regularly include heart-healthy foods in what you eat. In southern Indiana, many people grab a bag of chips or a sweetened soft drink for a meal. On occasion that may be a treat, but over time it can cause problems. Eating a variety of fresh fruits and vegetables is a great place to boost heart health.

Sometimes we may have time constraints or wonder how we can eat fresh. Many great online resources exist that provide step-by-step instructions on how to buy and prepare fresh food that is both heart-healthy and tasty!

A suggested tip: if you shop for food at local convenience stores, try to shop in the outer aisles where you may find fresh vegetables and fruit. Boxed dried food and many canned meals (including soups) often contain high amounts of salt, which can elevate blood pressure.

The second point is related. Many of us could stand to lose a few pounds, especially when extra weight puts additional stress on our hearts and circulatory systems. Take a look at the DASH (Dietary Approaches to Stop Hypertension) diet standards for recommended grains, vegetables, fruits, lean meats and more.

Take a regular walk

Third, find the time and a way to simply get moving. Go bowling or take a walk. Try to get in 20-30 minutes of light exercise – whatever you like – a week. If you exercise regularly, your heart will appreciate it – and you’ll likely lose weight and might even sleep better – all good bonuses for good health.

Fourth, here’s a tough one, but one where there is a lot of support: stop smoking (or at least reduce how many times you smoke). And don’t give up – Mark Twain once joked: “Giving up smoking is the easiest thing in the world – I know because I’ve done it thousands of times.” Did you know that when you quit smoking, your body experiences immediate benefits – lower diabetes risks, better blood pressure, healthier hearts, and lower cancer risk? Keep trying!

Find a partner to help

Fifth, and this is especially important – find a good medical partner to help you. Your physician or provider can give you essential information that can extend and literally save your life. For example, technology now allows patients to use remote blood pressure monitors or cuffs. When they come to a doctor’s office, some people experience what is called “white coat syndrome” (based on the white cloth coats sometimes worn by doctors). When they come to the office, for whatever reason their blood pressure goes up. A remote blood pressure monitor can help your doctor or provider get a better understanding of your blood pressure over time – and provide effective treatment. A good partner will work together with you to create a plan to promote health that is right for you and then walk with you – you don’t have to go it alone. 

Take charge of your health, find a good medical partner and reap the benefits of a healthy heart!

Donna Charles has served as a Licensed Practical Nurse (LPN) for 31 years and is currently the Chronic Care Manager at SICHC and a certified Community Health Worker (CHW).
Cynthia Gillespie, a Certified Medical Assistant (CMS) has served as a certified Community Health Worker (CHW) at SICHC since 2018, helping patients find resources for food, housing, health care  and other needs. 

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