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. However, research shows you can lower your risk, particularly if you team up with family, friends or co-workers. Consider these five tips that can help lower your risk of heart disease.
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: An unhealthy diet
Risk: Smoking, even occasionally
Risk: Inadequate or poor-quality sleep
Risk: Uncontrolled stress
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.
Photo courtesy of Getty ImagesSOURCE:
National Heart, Lung, and Blood Institute
Anyone who suffers from migraines knows how debilitating they can be. Beyond the throbbing headache, they're often accompanied by nausea. Sometimes even light and sound become unbearable. If you are looking for ways to manage your migraines, then read on to learn three tips for living with them.
Keep a Journal
Journals are a smart way of managing your migraines. Using a daily journal to track variables such as food, environmental factors and stress can help identify patterns and triggers. Create a migraine tracking system that works for you. It can be a diary, a spreadsheet, or an app. There are also phone apps that cater to migraine management, and some of them include digital trackers. You can effortlessly track your physiology patterns by using a smartwatch that integrates with your app. Be sure to bring your journal to your doctor so they can extrapolate data to help figure out which treatment is best for you. Keep in mind that you need to be consistent for this tool to be effective.
Consider Applying for Disability
Migraines can severely affect your quality of life. They can interfere with both job performance and maintaining healthy relationships. They can even inhibit your ability to take care of yourself and your children. If a migraine prevents you from being able to perform your basic duties at home or work, you might need to seek financial assistance. Surprisingly, migraines may qualify as a disability. Applying for disability can lead you toward broader medical options such as different doctors and more affordable insurance. Information is available on a federal government website, and resources may exist locally.
Learn Self-Care Techniques
Western doctors are becoming more accepting of alternative therapies. Research shows that there are healing benefits to alternative treatments such as essential oils, massage and acupuncture. Remain conscious of the fact that stress can trigger migraines. Consider creating a daily ritual to help you relax at home. Insurance plans do not always cover alternative therapies, so relaxing at home can be an affordable option worth exploring. Create a nighttime routine that includes deep breathing and baths with healing salts. Essential oils may also be effective for you if you use those that are appropriate for your health condition. Always speak to your doctor if you are unsure about any of your choices.
Managing migraines is time-consuming, and asking for help can be difficult. However, there are many tools to assist you along your way. Remember to always consult with your doctor before experimenting with alternative therapies.
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. Consider following these tips to achieve ideal health.
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.
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.
Photo courtesy of Getty ImagesSOURCE:
American Stroke Association
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