So what if you weren’t able to keep your New Year’s resolution of getting healthy? As February is nationally recognized as cardiovascular health month, it is just as good a time as any to make changes to improve your heart and overall health. Since 1963, Congress has requested the President issue an annual proclamation naming February as “American Heart Month”. So how do you go about making a “smart start”?
First, you should understand more about cardiovascular disease. Cardiovascular disease can include coronary heart disease and heart attack, angina, heart failure, heart arrhythmias, and heart valve problems. There are also many associated diseases that often occur with heart disease such as high cholesterol and blood pressure, diabetes, obesity, lung problems and blood vessel disease in other parts of the body, such as a stroke or circulation problems. Cardiovascular disease is the leading cause of death for both men and women in the U.S.
A new problem is rapidly emerging! The rates of childhood obesity are skyrocketing! As a result, more and more children are developing diseases historically associated primarily with adults, such as high blood pressure/cholesterol, and type 2 diabetes. Overweight children often become overweight adults.
You can take an active role to lower your risk of heart problems and improve your overall health. Communicate with medical professionals including physicians, cardiac rehab staff, dieticians and counselors. Remember, healthcare is a partnership! If you don’t follow the professional advice given to you, your chance of success may be limited.
Making regular exercise part of a daily routine is one of the most important lifestyle changes you can make. Aerobic exercise elevates the heartrate for a sustained amount of time, and the American Heart Association now recommends 30 minutes of exercise on most or all days of the week. This gets the heart pumping and the blood flowing. Besides aerobic activty, flexibility and strength training help keep muscles and joints working efficiently. Always consult with your healthcare provider prior to starting an exercise routine especially if you currently aren’t very active and/or have a history of heart disease. Cardiac rehab, a structured exercise regimen supervised by trained healthcare professionals, is often recommended after a cardiac event and can be prescribed by your physician.
Also important for heart health is to eat well and try to lose weight if you are overweight. Try to find heart healthy recipes or modify favorite recipes so they are lower in saturated fats, contain more fiber and whole grains, and have less salt. Control portion sizes, limit sugar intake, and don’t skip meals. Americans rely too heavily on pre-packaged foods and restaurants. Food prepared at home generally is healthier if prepared right! An easy tip is to stay to the outside aisles of the grocery store which is where often the freshest and healthiest food items are. The temptations are usually more in the middle of the store.
If you smoke, quit! This is very important both for lung and heart health. Smoking reduces a person’s tolerance for physical activity so it makes it harder to stick with a regular exercise routine. Smoking also increases blood pressure and causes changes in the blood vessels. This is probably one of the most difficult habits to break but more and more options are available to help you quit. Ask your doctor what smoking cessation options will work best for you. Another option is the Maine Tobacco Help Line at 1-800-207-1230.
Reduce stress! This will go a long way towards saving your heart. Get enough sleep, get organized, talk out your feelings, slow down, and find ways to laugh. If you need help coping with your feelings, find a support system or counselor. Learn relaxation techniques such as deep breathing, meditation, or going for a walk.
Most importantly, know your cardiac risk factors, your medical history and your family’s medical history, and understand the medications you are taking. It’s hard to make changes if you don’t know what needs to be changed. Do research to help you learn more about healthy cardiac lifestyles. There are many tools available such as medication charts, exercise logs, blood pressure trackers and risk assessment tools on the American Heart Association website at www.americanheart.org. You should also learn the signs and symptoms of a heart attack or stroke.
Make small changes initially, and build upon small successes. Trying to change too much at once often backfires. Encourage your family to make changes as well and teach children these good habits early on to help them be healthier adults. Heart health is for everyone. Now is a good time to start!
Charles A. Dean Memorial Hospital & Northwoods Healthcare have many resources available to help prepare you for your journey to heart health. C.A. Dean can provide medical consultations, nutritional counseling, diagnostic testing, cardiac rehab as well as our Elderwell exercise program. C.A. Dean once again participating in Eastern Maine Healthcare Systems Move & Improve program which is a 12-week independent exercise program designed to increase physical activity. The community is welcomed and encouraged to participate. You can contact Stephanie Arey, PT and the Rehab department manager at 695-5279 for more information or log onto www.moveandimprove.org to register. The program starts March 2nd so there is still time join us!
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