According to my Oura ring app, m'y cardiovascular age has improved in the recent couple of months, from one year younger to, this morning, 4.5 years younger than my actual age!

What have I changed to get these results? In a few words, I slept more. Just that. Yes, I do other stuff like breathwork, walking etc, but I am sure their potential could only be fully unlocked because I'm so much more rested. Sleep is foundational, I'm convinced.

I have been looking into how Oura estimates my cardio age, and it is very interesting and quite smart what they are able to achieve with the technology embedded in this little ring. I have used grok to transcribe and compile the information from screenshots taken from the app, and it produced this:

As we navigate the journey of life, our bodies undergo numerous changes, many of which are invisible to the naked eye. One critical aspect of aging that often goes unnoticed is the health of our cardiovascular system, particularly the arteries that keep our blood flowing. By understanding concepts like Pulse Wave Velocity (PWV) and cardiovascular age, we can gain valuable insights into our heart health and take proactive steps to maintain or even improve it. This blog post explores these ideas, drawing from the latest science and practical lifestyle tips.

Cardiovascular age is a measure that reflects the health of your arteries and heart, beyond your chronological age. It is estimated by analyzing your Pulse Wave Velocity—the speed at which a heartbeat-induced wave travels through your arteries—combined with age-related changes in the shape of your heartbeat signal. This signal provides clues about arterial stiffness, a key indicator of vascular health. Younger, elastic arteries expand and contract with blood flow, supporting an active lifestyle. As we age, however, arteries tend to stiffen, losing flexibility and potentially stressing internal organs.

PWV is a critical metric in assessing arterial health. Measured in meters per second (m/s), it indicates how quickly a pulse wave moves through your blood vessels. This can be determined by monitoring changes in blood volume, often using a simple finger-based measurement. Stiffer arteries, common with aging, cause the wave to travel faster, signaling reduced elasticity. Regular monitoring of PWV can help track arterial stiffness and provide an early warning for cardiovascular issues.

Young arteries are remarkably elastic, adapting to changes in blood flow during activity like running or walking. This flexibility ensures efficient circulation and supports overall wellbeing. However, as we age, arteries can become rigid and hard, a process influenced by lifestyle and genetics. This stiffness can impede blood flow, increase pressure on the heart, and affect vital organs. Understanding this progression is the first step toward managing cardiovascular health.

The good news is that arterial stiffness can be slowed or even partially reversed with the right lifestyle choices. Regular exercise, such as brisk walking or running, enhances blood flow and maintains arterial elasticity. A balanced diet rich in fruits, vegetables, and healthy fats supports vascular health by reducing inflammation and cholesterol buildup. Avoiding smoking, managing stress, and maintaining a healthy weight are also crucial steps. These strategies not only improve cardiovascular age but also boost overall fitness and wellbeing.

Thanks to advancements in medical technology, tools for monitoring PWV and arterial stiffness are becoming more accessible. Devices and systems that analyze pulse wave dynamics can provide data visualizations, helping you track trends over time. Regular assessments can guide personalized fitness routines, diet plans, and wellness strategies, ensuring you stay on top of your heart health. Consulting with healthcare professionals can further tailor these efforts to your specific needs.

Your cardiovascular age is more than just a number—it’s a reflection of how well your arteries and heart are aging. By understanding PWV, arterial stiffness, and the impact of lifestyle choices, you can take control of your cardiovascular health. Whether you’re a young runner or a senior using a cane, small changes today can lead to significant benefits tomorrow. Embrace a proactive approach with exercise, a nutritious diet, and regular monitoring to support a healthier heart and a vibrant life.