Energizers

A 5 Celebrating Go Red for heart health Cardiologist gives top tips for living a better, healthier life Dr. Alan Gertler is a cardiologist for UAB Hospital. Ask Dr. Alan Gertler his "numbers" – for blood pressure, blood sugar and other data – and he rattles them off easily. This cardiovascular expert at the Heart Health Center at UAB Hospital owns a mass body index (BMI) of 25, a great number for anyone. Though he's always on the go, Gertler said exercise is necessary for everyone at every age. Because heart disease is the leading cause of death, people after age 50 should pay particular attention to ways to maintain their cardiovascular fitness. "I try to practice what I preach," said Gertler, often described as "a young 60." He earned his medical degree from the University of Maryland, completed his cardiology fellowship at the Medical University of South Carolina and has been a cardiologist 30 years. "I walk the walk, and I talk the talk." That includes trying to do some form of activity every day. Though Gertler works 40 to 50 hours weekly, he starts the day with exercise. "Exercise is very important in the senior age group," Gertler said. To get the heart pumping and improve heart health, he advises doing at least 30 to 40 minutes of activity each day, which may include: • Walking • Dancing • Swimming • Bicycling • Yoga. On weekdays, Gertler awakes at 5 a.m. to a routine of stretching, core- strengthening exercises and aerobic exercise such as walking on a treadmill. "For seniors, it's very important to do stretching because lots have back problems," Gertler said. "The elderly should stretch their hamstrings. I've done yoga for several years, and I like biking, golfing and walking my dogs." Around 5:45 a.m., his Shih Tzus Sport and Jewel get a morning walk with their master. To help enjoy a longer and healthier life, Gertler gives patients these "heart healthy" recommendations. Keep your weight down "In the senior age group, extra weight is harder on your heart," Gertler said. Fat – especially around the chest and abdomen – places pressure on the heart and pancreas. Extra weight in the midsection can cause elevated blood pressure and insulin resistance, increasing the chance of getting type 2 diabetes. To control your weight, try to eat smaller portions. Gertler recommends fish such as salmon, halibut and sardines, which contain omega-3 fatty acids for heart health. Increase dietary fiber by eating fruits, vegetables, whole grains and nuts. Check food labels for the amounts of unhealthy fats, which are in saturated and transfat foods. Drink wisely "Too much alcohol can cause blood pressure to go up and cause problems with the heart muscle," Gertler said. Therefore, drink alcohol in moderation. One drink per day for women and up to two per day for men is sufficient. More than that may increase the risk of heart disease. For healthy seniors, Gertler said, it is important to stay hydrated. "Ideally, you should get six to eight glasses of fluid, preferably noncarbonated drinks," he said. "You don't need the calories, and carbonation has bad effects on bones and teeth. Caffeine has a negative effect in that it can raise your heart rate and blood pressure." Know your numbers "Every senior needs to know their numbers to help promote their good health, as far as the body is concerned," Gertler said. Be sure to know your: • Blood pressure • Cholesterol • Blood sugar • Ideal weight • BMI. Avoid smoke Avoid all forms of smoking. "Even secondhand smoke can be detrimental," he said. Smoke diminishes the amount of oxygen in your system, creating a greater risk of heart disease. Cut the salt "Too much salt is not good for the heart or brain," Gertler said. "Don't add additional salt at the table." Too much sodium can increase the risk of stroke caused by high blood pressure. Try not to consume more than 2 to 2.5 grams of sodium a day. Relax For stress relief, Gertler has practiced yoga several years. "Practice deep breathing and slowly exhaling," he said. "Try to relax and not be stressed." Routines such as having some quiet time at breakfast and reading the paper are helpful to Gertler, as well as a quiet lunchtime. "When I eat lunch at work, I listen to the radio and chill, before I get ready for the afternoon." Take time each day to do something enjoyable: play a round of golf, read, fish or talk with an Energizer friend. Listen to your body Know the symptoms of a heart attack so you can act quickly if they happen. "Chest pain or jaw or neck pain, lightheadedness and weakness can be symptoms, or can be a warning of underlying heart problems," Gertler said. Always seek prompt medical attention. If you feel these symptoms, immediately call for an ambulance. "Exercise and a healthy diet can help you live longer and feel better," he said. "They improve your quality of life." By Donna Cope For exercise, Dr. Alan Gertler walks his pets, Sport and Jewel.

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