Make Heart Health Part of Your Self-Care Routine

(Family Features) Devoting a little time every day to care for yourself can go a long way toward protecting the health of your heart. Simple self-care, such as taking a moment to de-stress, giving yourself time to move more, preparing healthier meals and not cheating on sleep, can all benefit your heart.

Because heart disease is largely preventable, focusing on improving your heart health is important. Heart disease is a leading cause of death for women and men in the United States, and many Americans remain at risk, according to the National Heart, Lung, and Blood Institute (NHLBI). People with poor cardiovascular health are also at increased risk of severe illness from COVID-19.

“Studies show self-care routines, such as taking a daily walk and keeping doctor’s appointments, help us keep our blood pressure in the healthy range and reduce our risk of heart disease and stroke,” said David Goff, M.D., NHLBI’s director of cardiovascular sciences. 

It may be easier than you think to “put your heart” into your daily routine. Each Sunday, look at your week’s schedule and carve out 30 minutes for heart-healthy practices. Take an online yoga class, prepare a heart-healthy recipe, schedule your bedtime to get at least seven hours of sleep or make a medication checklist. Then seek out support from others to help you stick to your goals.

Consider these self-care tips to try each day to make your heart a priority:

Self-Care Sunday
Find a moment of serenity every Sunday. Spend some quality time on yourself.

Mindful Monday
Be mindful about your health and regularly monitor your blood pressure or blood sugar if needed. Keep an eye on your weight to make sure it stays within or moves toward a healthy range.

Tasty Tuesday
Choose how you want to approach eating healthier. Start small by pepping your meals with a fresh herb or spice as a salt substitute. Get adventurous and prepare a simple, new, heart-healthy recipe. Or go big by trying a different way of eating, such as the Dietary Approaches to Stop Hypertension (DASH) eating plan, which is scientifically proven to lower blood pressure. DASH is flexible and balanced, and it includes plenty of fruits and vegetables, fish, poultry, lean meats, beans, nuts, whole grains and low-fat dairy products.

Wellness Wednesday
Don’t waffle on your wellness. Move more, eat a fruit or vegetable you’ve never tried, make a plan to quit smoking or vaping or learn the signs of a heart attack or stroke. You could be having a heart attack if you have chest and upper body pain or discomfort, shortness of breath, cold sweats, nausea or lightheadedness. You might be having a stroke if you experience numbness in the face, arm or leg; confusion; trouble talking or seeing; dizziness; or a severe headache.

Treat Yourself Thursday
Treats can be healthy. Try making a dessert with fresh fruit and yogurt. Then stretch your imagination beyond food. Host a family dance party, take a few minutes to sit and meditate, go for a long walk or watch a funny show. Whatever you do, find a way to spend some quality time on yourself.

Follow Friday
Follow inspiring people and pages on social media, or text a friend to help you stick to your self-care goals. Remember to take care of your mental health, too. Two of the main hurdles to self-care are depression and a lack of confidence, according to a study published in the “Journal of the American Heart Association.” If your mental health is taking a toll, take action to show your heart some love. Reach out to family and friends for support, or talk to a qualified mental health provider.

Selfie Saturday
Inspire others to take care of their hearts. Talk about your self-care routine with loved ones or share a selfie on social media. Having social support and personal networks can make it easier to get regular physical activity, eat nutritious foods, reach a healthy weight and quit smoking.

Learn more about heart health and heart-healthy activities in your community, and see what others are doing for their heart health, at nhlbi.nih.gov/ourhearts or follow #OurHearts on social media.

5 Ways to Improve Your Heart Health

(Family Features) If you worry that you or someone you love will get heart disease or even have a heart attack, it’s understandable.

Heart disease is the leading cause of death for men and women in the United States, according to the National Heart, Lung, and Blood Institute (NHLBI).

Research shows you can lower your risk, particularly if you team up with family, friends or co-workers. This kind of social support may be the key to your success.

To mark American Heart Month, NHLBI, one of the National Institutes of Health, is inviting people across the country to team up and join #OurHearts, a national heart health initiative that encourages people to improve heart health together.

“Studies show that having positive, close relationships and feeling connected to others benefits overall health, blood pressure, weight and more,” said NHLBI’s Dr. David Goff, director of cardiovascular sciences.

Consider these five tips that can help lower your risk of heart disease:

Risk: Inactivity
Solution: Move more throughout your day. Aim for at least 150 minutes each week of physical activity. Build up to activity that gets your heart beating faster and leaves you a little breathless. If you’re busy, try breaking your daily activity into 10-minute chunks.
Stay motivated: Make walking dates. Join a pickup soccer or basketball game. Join a fitness class with your neighbor. Grab a loved one and dance in your kitchen.

Risk: An unhealthy diet
Solution: Consider an option like NHLBI’s Dietary Approaches to Stop Hypertension (DASH) eating plan, which is free and scientifically proven to lower high blood pressure and improve cholesterol levels.
Stay motivated: Invite friends to cook up heart healthy recipes together. Start a lunch club at work and trade recipe ideas.

Risk: Smoking, even occasionally
Solution: Quitting can be beneficial to your overall health, even if you’ve smoked for years. Set a quit date and let those close to you know. If you’ve tried quitting in the past, consider what helped and what made it harder.
Stay motivated: Ask your family and friends for support or join a support group. Find resources and connect with a trained counselor at 1-800-QUIT-NOW or smokefree.gov.

Risk: Inadequate or poor-quality sleep
Solution: Sleeping 7-8 hours each night helps improve heart health. Try going to bed and waking up at the same time each day. Getting a 30-minute daily dose of sunlight may also improve sleep.
Stay motivated: Resist that late afternoon nap. Turn off all screens at a set time nightly. Relax by listening to music, reading or taking a bath.

Risk: Uncontrolled stress
Solution: To help manage stress, try relaxation therapy and increase physical activity. Talk to a qualified mental health provider or someone you trust. De-stressing may also help improve sleep.
Stay motivated: Join a friend or family member in a relaxing activity like walking, yoga or meditation every day.

Learn about heart health and heart healthy activities in your community at nhlbi.nih.gov/ourhearts. Use #OurHearts on social media to share how you and your friends, colleagues or family members are being heart healthy together.

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Are Your Lungs Trying to Tell You Something?

(Family Features) Do you get short of breath doing daily activities? Feel like you’re unable to take deep breaths? Are you constantly coughing or wheezing? If you said yes to any of these questions, you may be experiencing symptoms of chronic obstructive pulmonary disease (COPD), a serious, potentially devastating lung disease also known as chronic bronchitis or emphysema. Though it’s easy to think of these symptoms as just part of “getting older’’ or as problems that come with allergies, often they are not.

Nearly 16 million people in the United States are currently living with a COPD diagnosis, and millions more don’t know they have it. COPD is the fourth leading cause of death in the United States and a leading cause of disability.   

In people with COPD, the airways that carry air in and out of the lungs become partially blocked, which makes it increasingly difficult to breathe. If left undetected, the disease can greatly affect your quality of life and your ability to complete even ordinary daily activities.

COPD often occurs in people who have a history of smoking or long-term exposure to secondhand smoke and other lung irritants, such as air pollution, chemical fumes, and dusts from the environment or workplace. The chances of getting COPD also increases significantly in people who have alpha-1 antitrypsin deficiency, a rare genetic condition.

While COPD develops slowly and worsens over time, its symptoms can be treated and its progression can be slowed, which is why early detection and treatment are so important. If you are noticing any issues with your breathing, talk to your health care provider about getting tested for COPD. The sooner you get a diagnosis, the sooner treatment can begin. Your provider will design a treatment plan to help address your symptoms and improve your lung function and quality of life.

The key to keeping COPD at bay – or preventing it from getting worse – is to understand and recognize the signs and symptoms early and discuss them with your health care provider. The sooner this happens, the sooner you can get back to doing the things you love.

Through educational efforts like the Learn More Breathe Better program (https://www.nhlbi.nih.gov/breathebetter ), the National Heart, Lung, and Blood Institute shares valuable information about the symptoms of COPD, as well as how to diagnose and treat it. With these tools, those living with COPD can effectively manage the disease, and those who have symptoms can find the support and assistance they need.

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Don't Let Stroke Strike Twice

(Family Features) Not all strokes can be prevented, but making healthy lifestyle choices, like exercising, eating right, maintaining a healthy weight and treating conditions such as high blood sugar, cholesterol and blood pressure can help reduce your risk of another one.

While there are about 7.2 million stroke survivors in the United States, people who have had a stroke are at high risk of having another one. In fact, about one in every four stroke survivors will have a second one.

Efforts like Together to End Stroke, an American Stroke Association initiative, nationally sponsored by Bayer Aspirin, work to educate stroke survivors and caregivers about how they can avoid a second occurrence.

Because the consequences of a second stroke can be more detrimental than the first, it’s important to recognize the signs, which come on suddenly, and act quickly. An easy way to remember the most common warning signs is the acronym F.A.S.T., (F – face drooping, A – arm weakness, S – speech difficulty, T – time to call 911).

Talk to your doctor about medications that may help you with your stroke prevention efforts. For example, taking aspirin regularly or other blood clot prevention medications can help reduce the risk of another ischemic stroke.

Consider following the American Heart Association and American Stroke Association’s “Life's Simple 7” to achieve ideal health:

Don't smoke. Smoking puts you at higher risk for heart disease and stroke. Quitting is one of the best things you can do to improve your health and add years to your life. You’re more likely to quit for good if you prepare for your last cigarette and the cravings, urges and feelings that come with quitting.

Be physically active. A good starting goal is at least 150 minutes of physical activity a week, but if you don’t want to sweat the numbers, just move more. Find forms of physical activity you like and will stick with and build more opportunities to be active into your routine.

Eat a healthy diet. Healthy eating starts with simple, healthy food choices. You don’t need to stop eating your favorite meals, just use substitutions to make them healthier. Learn what to look for at the grocery store, restaurants, your workplace and other eating occasions so you can confidently make healthy, delicious choices whenever and wherever you eat.

Maintain a healthy weight. The benefits of maintaining a healthy weight go beyond improved energy and smaller clothing sizes. By losing weight or maintaining a healthy weight, you can also reduce your risk of heart disease and stroke. There’s no trick to losing weight and keeping it off, but the majority of successful people modify their eating habits and increase physical activity.

Control cholesterol. Having large amounts of low-density lipoprotein cholesterol, the bad cholesterol, in the blood can cause build up and blood clots, which can lead to heart attack or stroke. Reducing your fat intake, especially trans fats, often found in fried foods and baked goods, can help reduce your cholesterol. Adding more foods with omega-3 fatty acids like fish and nuts, as well as soluble fiber and whey protein, helps in managing cholesterol.

Manage blood pressure. Nothing causes more strokes than uncontrolled high blood pressure. Of the 116.4 million people in the United States who have high blood pressure, fewer than half have it under control, putting them at increased risk of stroke. Lowering your blood pressure by 20 points could cut your risk of dying from stroke by half.

Control blood sugar. By managing your diabetes and working with your health care team, you may reduce your risk of stroke. Every two minutes, an adult with diabetes in the United States is hospitalized for stroke. At age 60, someone with type 2 diabetes and a history of stroke may have a life expectancy that is 12 years shorter than someone without both conditions.

For more information on how to prevent stroke, and a complete list of warning signs, visit strokeassociation.org/americanstrokemonth.

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How to Reduce Health Risks by Understanding AFib

(Family Features) Oftentimes, seeking to improve your health starts at your core – your heart. One common condition to be aware of is atrial fibrillation (AFib), which is a quivering or irregular heartbeat that can lead to blood clots, stroke, heart failure and other heart-related complications.

Currently impacting up to 6.1 million Americans, AFib is projected to double by 2030, according to the American Heart Association. One in three individuals is at risk for developing AFib over the course of his or her lifetime, and the likelihood of developing the condition increases by almost 40 percent after the age of 55.

The average person living with AFib has a five-fold increase of experiencing a stroke than someone with a regular heartbeat. However, proper diagnosis and treatment can help reduce the chances of associated heart health complications, including stroke.

The first step toward managing AFib and preventing serious health complications is gaining knowledge about the condition. The experts at the American Heart Association are working to elevate awareness with these facts:

Causes
While in some cases the cause is unknown, AFib can be the result of damage to the heart's electrical system from other conditions such as longstanding, uncontrolled high blood pressure, obesity, smoking and heart disease. For example, smokers are 20 percent more likely to develop AFib than nonsmokers.

Symptoms and signs
A person living with AFib may have symptoms like a fluttering heartbeat, but he or she may not have symptoms at all. Nearly 80 percent of people who report having AFib note they did not experience symptoms, which can lead to the condition being overlooked or confused with other conditions, such as anxiety.

“Atrial fibrillation can be challenging to diagnose,” said Dr. Georgeanne Freeman, a board-certified family medicine doctor and American Heart Association volunteer expert. “If you are feeling out of the ordinary, whether it's a racing pulse or irregular heartbeat associated with shortness of breath and fatigue, it’s time to speak with your doctor to learn your risk for AFib and lower your chance for stroke.”

Other common symptoms include dizziness, weakness, faintness or confusion; fatigue when exercising; sweating and chest pain or pressure.

At-risk populations
Anyone, at any age, can develop AFib. People over age 50, those with high blood pressure or other forms of heart disease and those with a family history of the condition are at highest risk and should discuss their medical history with their doctors.

People of African, Asian or Hispanic ancestry are typically less likely to suffer from AFib. However, research suggests that those with African or Hispanic ancestry living with AFib have a higher risk of death when the condition is combined with another factor such as heart failure or high blood pressure.

Risk factors
While some people living with AFib are unaware of the condition due to not experiencing symptoms, it causes the heart to beat erratically, stops blood from moving through the heart efficiently and may result in pooling or clotting. The clot may block blood flow to the brain, causing a stroke. Risk factors such as age, high blood pressure, heart failure, diabetes or medical history contribute to individuals’ five-fold risk of stroke.

Treatment options
Although most primary care providers claim to have general knowledge of AFib, there are still challenges in their abilities to diagnose it. The treatment goals start with a proper diagnosis through an in-depth examination performed by a medical professional, health care provider or cardiologist. The exam usually includes questions about the individual’s medical history and often a test such as an EKG or ECG to determine heart rate, rhythm and other information. If you have AFib, understand your options for medications and discuss with your doctor. Anyone on anticoagulants should carry information and be able to alert medical professionals in an emergency that he or she is on blood thinners.

To learn more and to access AFib tools and resources, visit heart.org/AFib.

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