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:
Treat Yourself Thursday
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.SOURCE:
National Heart, Lung, and Blood Institute
Learn about simple steps you can take for a healthy heart! See the full Medium article here.
After a heart attack, as many as 1 in 4 survivors will have another one. Lifestyle changes and working closely with your doctor to manage your health can help minimize the risk of a repeat event. Talk to your doctor about a secondary prevention plan, and consider other steps like these.
How to Reduce Your Risk for Another Heart Attack
(Family Features) After a heart attack, as many as 1 in 4 survivors will have another one. Lifestyle changes and working closely with your doctor to manage your health can help minimize the risk of a repeat event.
“A heart attack is a life-changing event,” said Nieca Goldberg, MD, American Heart Association volunteer and medical director of NYU Women’s Heart Program. “What many people don’t realize is the hidden risks that led to your first heart attack can be managed and, by doing this, you may reduce your risk of having another one.”
Because up to 80% of heart attacks are preventable, it’s important to follow your doctor’s recommendations for reducing your risk. Talk to your doctor about a secondary prevention plan, and consider other steps like these from the American Heart Association’s secondary prevention program, nationally sponsored by Bayer:
Take your medications as prescribed. Certain medicines can lower your risk of another cardiac event. That’s why it’s important to understand your medications and take them correctly. Taking aspirin as recommended by a doctor is one way to help prevent another attack. No one should start, stop or modify an aspirin regimen without first speaking with their doctor. Aspirin is not appropriate for everyone, so be sure to talk to your doctor before you begin an aspirin regimen.
Manage your risk factors. After a heart attack, it’s important to manage risk factors such as high blood pressure, high cholesterol and diabetes by taking medications as prescribed, quitting smoking, eating healthier and getting active.
Attend your follow-up appointments. Attending your follow-up appointments helps your doctors keep track of your condition and recovery. You can make the most of your time with your doctor by preparing a list of questions and concerns along with a list of all medications, vitamins and supplements. Bringing a trusted friend or family member may help as well.
Participate in a cardiac rehabilitation program. Cardiac rehabilitation is a medically supervised program designed to help you recover after a heart attack. You should have received a referral to cardiac rehab when you were discharged from the hospital; if you didn’t, ask your doctor if this program is right for you.
Get support. It’s normal to feel scared, overwhelmed or confused after a heart attack. Getting support from loved ones or people who have also experienced a heart attack can help you cope. Connect with other heart attack survivors and caregivers through local support groups or the American Heart Association’s free online Support Network.
Take Charge of Your Heart Health
Heart disease is the No. 1 cause of death in the United States, but your lifestyle can be your best defense.
Stop smoking. If you smoke, quit. If someone in your household smokes, encourage him or her to quit. It may not be easy, but it’s even harder to live with chronic heart disease or recover from a heart attack.
Choose good nutrition. A healthy diet is one of the best weapons for fighting cardiovascular disease. Research shows eating 4-5 servings of fruits and vegetables each day may lower blood pressure over time.
Lower cholesterol. Fat lodged in your arteries can trigger a heart attack or stroke. Reduce your intake of saturated fat, trans fat and cholesterol, and get moving. If diet and physical activity alone don’t get those numbers down, then medication may be the key.
Lower blood pressure. Shake that salt habit, take your medications as recommended by your doctor and get moving. An optimal blood pressure reading is less than 120/80 mmHg (millimeters of mercury).
Be physically active. Research has shown that at least 150 minutes per week of moderate-intensity physical activity can help lower blood pressure and cholesterol and keep your weight at a healthy level.
Reduce stress. Some studies have noted a relationship between coronary heart disease risk and stress. This may affect the risk factors for heart disease and stroke. For example, people under stress may overeat, start smoking or smoke more than they otherwise would.
Learn more about ways you can thrive after a heart attack at heart.org/oneisenough.
Content courtesy of the American Heart Association’s secondary prevention initiative.
Photo courtesy of Getty ImagesSOURCE:
American Heart Association
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
Nearly 16 million people in the United States are currently living with a COPD diagnosis, and millions more don’t know they have it. 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.
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.
Photo courtesy of Getty ImagesSOURCE:
National Heart, Lung, and Blood Institute
Heart disease, cancer, unintentional injuries, chronic lower respiratory disease and stroke. These top five causes of death in the United States all have a higher incidence of death among rural residents and research points to lack of access to health care as a culprit. Consider these challenges and solutions facing rural Americans.
Health Care Solutions for Rural Americans
(Family Features) Heart disease, cancer, unintentional injuries, chronic lower respiratory disease and stroke. These top five causes of death in the United States all have a higher incidence of death among rural residents and research points to lack of access to health care as a culprit.
According to the University of North Carolina’s Rural Health Research Program, since 2010, more than 105 of America’s 1,700 rural hospitals have closed. Additionally, a Navigant report found that 21% of rural hospitals are at high risk of closing unless their financial situations improve.
Every day, rural Americans find themselves farther from medical care.
Practical challenges facing patients
Fatal injuries and illnesses aside, rural residents face other practical concerns related to the health care in their communities.
One solution to fill the gap in rural health care is air medical services, which transport patients to critical care facilities in minutes. With nearly 90% of patients transported living in rural areas, air ambulance services are an essential part of health care access in these communities.
However, just like rural hospitals, air ambulances are threatened as well. Medicare and Medicaid reimbursement rates have remained steady for decades, while operational costs required for air medical services have increased, creating a financially unsustainable situation. Some private insurers also refuse to cover air medical services or pay minimal costs, requiring patients to assume the balance.
How to take action
The challenges facing rural health care access may be significant, but rural residents can take individual actions to make a difference for themselves, their families and even their communities.
Protecting Patients Against the Unexpected
With increasing frequency, insurance companies are not covering the full cost of medical emergencies, leaving families with out-of-pocket expenses they didn’t expect.
If you need medical transport and a physician or first responder determines air evacuation is the best – or only – option to get you to care, you shouldn’t have to worry about the bill you’ll receive afterward. Many emergency service providers have support efforts in place to help you focus on recovery, not finances.
For example, many air medical companies provide patients access to their patient advocates, who work with the patient’s insurance provider to properly cover air medical transport, taking the patient out of the middle. This process can result in significantly lower costs for the patient, often amounting to just the usual copay and deductible.
Visit globalmedicalresponse.com/protect-patients to learn more about these services in your area.
Photos courtesy of Getty Images (doctor and man, woman speaking with doctor on computer)SOURCE:
Global Medical Response
Most people believe that a young age means good or even great health. You might be surprised to discover that many conditions and diseases that are typically associated with older age often begin during childhood or the young adult years. You may even develop symptoms during your young- or middle-adult years. These three conditions could affect your health earlier than you might think.
Dementia, which includes the diagnosis of Alzheimer's disease, can affect people younger than the age of 65. When it does, it is considered to be early or younger onset. Dementia can be diagnosed in your 30s, 40s, or 50s. To catch it early, you can take a cognitive test at home once per month, and track your scores over time. An early diagnosis allows you to get good medical care. According to Columbia University Department of Neurology, “early treatment for younger-onset dementia could help you prolong your mental faculties and have a better quality of life for as long as possible.”
Hearing loss does not only affect the elderly. Younger adults can get it, too. Some of the causes of premature hearing loss include repeated ear infections, physical damage to the eardrum, and exposure to loud sounds. Listening to loud music with earbuds or headphones may contribute to younger people developing hearing loss. According to Gardens Cosmetic Center, “about 36 million people have hearing impairments in the U.S., and almost half of them are under the age of 65.”
Heart disease is the top cause of death among Americans. Most people associate heart disease with old age. However, between 4 and 10 percent of heart attacks in men happen before the age of 45. According to UnityPoint Health, “nearly one in every 100 men develops signs of heart disease by the age of 45. By age 55, the risk doubles and continues to increase until age 85, when about 7.4 out of every 100 men have heart disease.” Hardening of the arteries may start during childhood and continue progressing through the teenage and young adult years. It is important to be aware of the warning signs of early-onset heart disease and to visit your doctor if you have them. You family history cannot be changed, but you may be able to make lifestyle changes now in order to lower your risk.
When something seems off with your body, make an appointment with your doctor. You know your body better than anyone else, and your physician should be willing to run the necessary diagnostic tests and to help you keep track of your health status. Remember, the earlier you seek diagnosis and treatment for the symptoms of these conditions, the better quality of life you can have.
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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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