Healthy hearts, healthy lives: Essential heart health tips for families

The Western Cape Department of Health and Wellness reminds families that poor cardiovascular health can cause heart attacks, strokes, heart failure, and even chronic kidney disease. At the Red Cross War Memorial Children’s Hospital (RCWMH), we see firsthand the impact of cardiovascular conditions on children’s health.

As we mark Heart Awareness Month in September and celebrated Occupational Therapy Week between 25 – 29 September, our team shares small actions that can help you to keep our young people’s hearts healthy and strong. Heart health in children is critical and can determine their future well-being. Starting healthy habits at a young age can make a difference.

At RCWMH, our occupational therapists form part of a multidisciplinary team and play a critical role in supporting children with heart conditions and promoting healthy habits for healthy hearts.

Mereille Pursad, Chief Occupational Therapist at the hospital, shares that occupational therapists are essential in helping children develop the skills and routines necessary for a heart-healthy lifestyle. “I see first-hand how cardiovascular conditions impact little ones and it is important that we also shift our focus to preventative care, keeping the hearts of all children healthy today, to safeguard their futures. It’s about empowering families with knowledge to protect future generations.”

Mereille, together with other specialists, shared the following tips for parents to keep children’s hearts healthy and strong.

Top tips for keeping kids’ hearts healthy for their physical and emotional well-being.

1. Diet: Children should be encouraged to eat wholesome balanced meals that include good sources of protein and plenty of fruit and vegetables. We should avoid foods with limited nutrients such as processed foods, high salt and sugary foods that will not promote the growth and development of young children.
2. Keep active: As parents and carers, take the time to do things as a family as fostering positive attitudes towards physical activity is important.  Encourage children to participate in school sports without pressuring them to join the “A-team”.  Safety is an issue in many communities but there are often community parks or programmes that can be used. Find a safe activity that gets the heart going.
3. Adequate sleep/rest: Sleep is one of the main occupations of a child.  It is the time where the body’s energy is restored, they grow, and important brain development hormones are released. Start with a good nighttime routine, so that the child can settle into a quiet environment that supports sleep. Stop screen time at least two hours before bedtime. Aim to read a bedtime story to young children. Try and create a calm space where children can sleep.  This means as adults we may need to adapt our routines to benefit our children.
4. Emotional support:  Giving your child undivided attention, even as little as 5 minutes a day, can foster positive connections. Use positive words when talking to your child, acknowledge their feelings and create an opportunity to listen to them.  Our kids learn from us, so role model positive emotional regulation to a child. Give praise as appropriate and say sorry when you have failed as an adult.  Through these tasks, children learn to give positive feedback but also to acknowledge when they have done wrong.

Signs that your little one needs medical attention

Parents and caregivers should seek urgent medical attention at their nearest clinic if they notice the following signs. Don’t hesitate, seek help immediately.

Heart health for adults

Adults play a crucial role in modeling and promoting heart-healthy behaviours, setting an example for younger generations. As we navigate adulthood, prioritising your heart health becomes increasingly important. Associate Professor Ashley Chin, from the Cardiology and Electrophysiology Department at Groote Schuur Hospital, emphasises the significance of maintaining a heart-healthy lifestyle and offers valuable tips to help individuals safeguard their cardiovascular well-being throughout their adult years:

• Engage in regular exercise: Aim for at least 30 minutes of physical activity 3 to 5 days a week. This can include a variety of activities such as walking, cycling, swimming, hiking, or resistance training; finding what you enjoy helps you stay motivated.
• Limit alcohol and smoking cessation: Practice moderation with alcohol consumption and prioritise smoking cessation. Both habits can significantly impact heart health.
• Manage key health indicators: Keep blood pressure, blood sugar, and cholesterol levels in check. Regular check-ups and consultations with healthcare professionals are essential for optimal management.
• Reduce sodium intake: Cutting back on salt can help lower blood pressure and reduce the risk of heart disease. Explore flavorful herbs as alternatives in your cooking.
• Follow a balanced diet: Prioritise whole foods, including plenty of fruits, vegetables, whole grains, and lean proteins. A nutritious diet supports overall health and helps maintain a healthy heart.
• Maintain a healthy weight: Strive for a weight that is appropriate for your body type and height. Achieving and maintaining a healthy weight can significantly reduce the risk of heart disease.
• Manage stress effectively: Chronic stress can adversely affect heart health. Incorporate stress-reducing practices such as mindfulness, meditation, or regular relaxation techniques into your routine.

It is also important to know the signs when you need help. Danger signs for potential heart problems include:

• Chest discomfort or chest pain: You may experience stabbing, squeezing or pressure-like pain, usually central chest pain that may radiate to the arms, back or jaws.
• Light-headedness or collapsing (fainting).
• Palpitations: You may feel a galloping heart rate, usually at a fast rate. Sometimes feeling like you are experiencing a ‘missing’ beat(s).
• Shortness of breath is progressive, usually associated with swelling of the legs and difficulty lying in a recumbent position.

• Exhaustion or being overly tired with decline in effort tolerance, such as being unable to walk distances that you previously walked without any limitations.

Don’t put off your heart health!

This Heart Awareness Month, we invite you to act by taking on these heart-healthy habits and encouraging others to do the same. If you have concerns about your child’s health or if you need a checkup for yourself, don’t hesitate to visit your nearest primary healthcare facility or general practitioner. It’s also worth checking if your local facility offers support groups for chronic patients, as these can provide assistance and a sense of community. Remember, prioritising your health is essential, don’t put it off. Your heart health matters!