We all know that February is a time for love. It’s a time to enjoy those tiny candies with simple affectionate messages, a time to find the perfect box of themed cards for your child’s classmates, and a time to go the extra mile to show your loved ones how much they mean to you. All that warmth and care takes a pretty big heart, so this month, in honor of Heart Disease Awareness, we want you to focus on being HEART STRONG!
Get pumped up about heart health!
Current exercise guidelines for reducing your risk of heart disease are:
Lower Impact workouts 30 minutes per day at least 5 days per week.
OR
High Impact workouts 20 minutes per day at least 3 days per week.
Getting out for a walk on your lunch break, or riding your bike to a close destination instead of driving are easy ways to get in the habit of regular exercise!
What you eat really matters to keep a healthy heart beat!
Your diet plays a vital role in how well your heart functions. Foods that are low in sodium and high in UNsaturated fats are best. Check out the food pyramid below:
When it comes to proper diet, another thing many Americans struggle with is portion size. Check out the example below for the ideal “superfood” plate! As you can see, proteins and veggies should be the stars of your dish. Click here to learn more about healthy eating habits.
Do what it takes to start to have a healthy heart!
Prescription AND street drug addiction, alcoholism and smoking tobacco are guaranteed to have a serious negative affect on your long-term AND short-term health and, currently, our country is in a state of emergency. Figures from the Partnership for Drug-Free Kids show that one in every ten Americans, over the age of 12, are addicted to alcohol and drugs, and the CDC states that almost two in every ten Americans, over the age of 18, smoke cigarettes. That’s around 23.5 million drug and alcohol addicts and 36.5 million tobacco smokers!
There are so many resources for these kinds of issues from inpatient and outpatient therapy or rehabilitation, to cessation medications. PLEASE take advantage of these resources. You’re never too far gone and it’s never too late to stop!
If you are struggling with any of these problems, we are here to help. Schedule your appointment today by calling (608) 233-9746. We won’t judge you, lecture you, or pressure you into any program or medication that you aren’t ready for. We know that sometimes, all you need is a support system.
With a healthy heart, the beat goes on and on!
Poor diet, inactivity, drug, alcohol and tobacco use aren’t the only things that put you at risk for heart disease. Other common factors include:
Age
According to the National Heart, Lung, and Blood Institute, women who go through early menopause, either naturally or due to a hysterectomy, are at the highest risk for developing heart disease.
High Blood Pressure
Hypertension is a condition that should be confirmed by your doctor as “normal” readings may vary from person to person, but the chart below shows the standard range for adults from the American Heart Association.
High Cholesterol
Diets high in saturated fats and sugars are the top cause of hyperlipidemia.
Diabetes and Prediabetes
90-95% of diabetic patients have Type 2 Diabetes. In this more common form, the body either doesn’t properly use insulin, or doesn’t make enough. In Type 1 diabetes; however, which is much less common, the immune system destroys cells in the pancreas that produce insulin.
Around 70% of deaths in people with Type 2 Diabetes are caused by cardiovascular disease.
“Diabetes increases the risk of heart disease up to four-fold. Unfortunately, controlled or uncontrolled, the risk is still there due to the inflammatory condition that goes with it. While there are promising new treatments coming out along with new studies and research, the best option for lowering severe risk is continuing to stay active and keeping weight off. Even lowering your body fat 5-7% will improve your condition.”
-Associated Physicians' Diabetes Educator, Kelly Smith RN, CDE
Genetics/Heredity
Your family history plays a huge part in your risk for heart disease, as it does with your pre-disposition to most diseases! Make sure you are as informed as possible on your family’s medical history.
Mental Health Disorders
Anger, anxiety, depression and poor stress management can have negative physical effects on your body that have been linked to an increased risk of heart disease.
Poor Sleeping Habits
Like untreated mental health disorders, poor sleeping habits increases your risk of heart disease, along with an onslaught of other things you don’t want. The CDC recommends the following:
Preeclampsia during pregnancy
According to the Preeclampsia Foundation, women who have had preeclampsia have double the risk for heart disease. While preeclampsia only affects around 3-5% of pregnancies, please talk to your doctor about ways to lower your risk of developing it.
With heart and soul, we reach the goal!
1 out of every 4 deaths in the U.S. (610,000 people annually) is caused by heart disease, but there is so much that you can do to help decrease this number considerably!
