With the U.S. unemployment rate high, most people today are happy just to have a job and a regular paycheck. Although it may be preferable to be gainfully employed, work ranks at the top of most people’s list of major sources of stress.
In fact, the American Psychological Association’s 2010 Stress in America Survey found that work is cited as one of the top three contributors to stress, second only to worries about money and followed closely by fear about the state of the economy.
Atherosclerosis is common, unpredictable, and potentially deadly. Is there
any good news? Because atherosclerosis takes decades to progress, the process
can be slowed down at any point, reducing the risk.
Regardless of your age, there are specific steps you can take to slow down
atherosclerosis. Take a moment to consider what changes you can make today, to
protect your arteries later.
Preventing Atherosclerosis: In Your 20s and 30s
Almost no one develops complications from atherosclerosis at this age.
Still, studies show the process has begun by our 20s or even younger. In these
studies, risk factors mattered: young people with obesity, high blood pressure,
high cholesterol, or who smoked had more-advanced early atherosclerosis.
The American Heart Association recommends seeing your doctor beginning at
age 20 to routinely assess your risk for heart disease.
Instead of treating atherosclerosis, the key here is developing good habits
that will last a lifetime. Don't force it; instead, try to imagine how better
habits might fit into your life.
Exercise: Make it a hobby to find some physical activity you enjoy.
The idea of sticking to a boring, unpleasant exercise schedule for the next 40
years would send anyone to the couch. Experiment with different activities
until you find something you like. If you get sick of that, try something
Diet: Eating five servings of fruits and vegetables daily is
effective at preventing heart disease. Make it a habit to try something
different in the produce aisle each time you hit the supermarket.
Preventing Atherosclerosis: In Your 40s and 50s
The rate of developing atherosclerosis accelerates in middle age, and so
should your approach to reducing the risk.
Risk factors (high blood pressure or cholesterol, diabetes, obesity,
and smoking) become extremely important through these years. Everyone should
see a doctor sometime soon after turning 40. He or she can assess your risk
factors and provide a treatment plan.
Exercise: If you've been sedentary most of your life, you don't need
to run marathons to get a benefit. Any activity is better than none.
Start slow and work up to 30 minutes of walking daily.
Take the stairs. Walk up one flight, or down two.
At the grocery store, park the car at the far end of the lot and walk.
Take an extra lap around the mall before heading home.
Diet: Ask each member of your family to choose a favorite (or
least-hated) vegetable. Rotate through everyone's favorite at dinnertime. Toss
in a salad, and you're well on your way to reducing your atherosclerosis
Cut back on the red meat, as well. Keep meat portions small (the size of a
deck of cards). Lean, skinless poultry is a great choice.
Don't use the excuse, "at my age, changing my lifestyle won't make any
difference." In fact, adopting a healthy lifestyle in middle age reduces
the risk of death from atherosclerosis by two-thirds