February is a Big Month for ‘Heart Health’ Awareness –
- Women’s Heart Week – First week of February.
- ‘Wear Red’ Day – Friday. February 2nd. #GoRedWearRed
- National Heart Month – the entire month of February
‘Get Your Red On’ and Help Spread the Word – Heart Disease is the #1 Cause of Death for Men and Women. (Deaths from cancer, a close second.)
Prevention, symptom awareness, early intervention and treatment of heart disease helps save lives.
Dreamtime Wellness™ is offering FREE Blood Pressure Screening and Simple Relaxation Technique during the month of February. Contact us to set up an appointment. Healthy lifestyle management and decreased cardiac risk factors lead to healthier hearts and lives.
Continue Reading for ‘Steps to a Healthier Heart’ –
Some Cardiac Risk Factors Cannot Be Controlled: Age, gender, race, and family history.
The Good News – You CAN take steps for healthy lifestyles that help to prevent heart disease! Keep in mind, everything you do to prevent heart disease also helps prevent stroke.
Cardiac Risk Factors That You Can Control –
- Avoid/Stop Smoking – Eliminate the #1 cause of preventable death in the United States. Nicotine addiction is considered a disease of the brain. A multidisciplinary, collaborative team for support may make it easier to stop. Ask your doctor how to stop smoking. Contact me for a FREE smoking cessation/tobacco treatment consultation.
- Control Blood Pressure, Blood Sugar and Cholesterol Levels.
- Attain/Maintain a Healthy Body Weight – Healthy weight includes healthy eating and healthy exercise behaviors. Tips from AHA
‘Maintain a Healthy Weight at Which You Look and Feel Your Best.’*
- Move Your Body. Exercise positively impacts all your body systems, as well as mind and spirit and makes it easier to maintain healthy weight. Ask your doctor for an ‘exercise prescription‘ to know which exercises are right for you, and that you exercise within safe guidelines for you. Exercise Recommendations from the AHA.
- Limit Sugar and Sugary Beverages –
According to the American Heart Association, too much added sugar in your diet contributes to obesity, high blood pressure and high cholesterol and could significantly increase your risk of dying from heart disease.
The American Heart Association (AHA) recommends limiting the amount of added sugars you consume. For most American women, that’s no more than 100 calories per day (about 6 teaspoons of sugar.) For men, it’s 150 calories per day, (about 9 teaspoons.)
- Limit Salt – The American Heart Association (AHA) recommends limiting sodium intake to less than 1,500 milligrams a day, yet Americans consume more than double the amount of sodium that’s recommended, according to the AHA. ‘Low Sodium’ products may still have too much salt, especially for someone with heart disease.
‘Read the Labels’ – Avoid excess saturated fat, sugar and salt.
‘Fresh is Best’ – Avoid prepared/processed foods which may be high in salt.
‘Shop the perimeter; at grocery stores. The outer aisles of grocery stores generally contain fruits, vegetables, whole grains, meat and dairy—fresh items that are important for a balanced, low-sodium diet.
- Adequate Sleep. Studies by the AHA showed that poor sleep quality is linked to increased inflammation and increased risk of high blood pressure, contributing to heart disease. Sleep apnea is a “sleep disorder characterized by pauses in breathing or periods of shallow breathing during sleep” and increases the risk of high blood pressure, cardiopulmonary disease and congestive heart failure. Talk to your doctor if you experience disrupted sleep.
- Limit Alcohol – Too much alcohol can raise blood pressure and risk for heart disease. Alcohol is also high in sugar and can increase levels of triglycerides, which can harden your arteries. Recommendations for alcohol intake:
- Women should have no more than 1 drink a day.
- Men should have no more than 2 drinks a day.
- Avoid and/or Manage Stress Levels. The stress response can contribute to inflammation, high blood pressure and high blood sugar. You cannot always avoid negative stressors occurring, but you can learn to better control how you react to stress and create a healthier response. Contact me for a free consultation on stress management and simple tips for relaxation.
Relaxation Techniques include but are not limited to – breathing relaxation, hypnosis, massage, meditation, reiki, tai chi, qi gong, yoga. Laughter, walks in nature, music and art, and support from others are also helpful for stress relief. Even 15 minutes a day of breathing relaxation has been shown to be helpful for lowering blood pressure.
A Healthier Community – Your efforts and good health makes you a positive role model for others. Enlist family, friends, neighbors and co-workers for motivation and to encourage a healthier community.
Talk to Your Doctor about prevention, diagnosis and treatment of heart disease.
Let me know if you would like assistance with your healthy goals. Contact me for a free consultation – 978-283-4258 or email: firstname.lastname@example.org.
Wishing You Best in Health, Karen
Karen Pischke BSN, RN, CCRN Alumnus, Author, Speaker, Nurse Researcher, Certified Hypnotherapist, Tobacco Treatment Specialist, Usui Reiki Teacher/Komyo Shihan. Owner/Founder of Dreamtime Wellness LLC. Your Bridge to Health. Promoting Optimal Wellness for Mind, Body and Spirit. Karen is a registered nurse with a background in critical care nursing, cardiac rehabilitation, cardiac risk factor reduction, wellness and integrative healthcare. Incorporating a collaborative, integrative approach, Karen strives to educate and provide evidence-based services and self-care tools that are safe as well as effective at improving health, happiness and wellbeing. www.DreamtimeWellness.com. Find us on Instagram and Facebook
Disclaimer: This blog provides general information and discussion about health and related subjects. The words and other content provided in this blog, and in any linked materials, are not intended and should not be construed as medical advice. If the reader or any other person has a medical concern, he or she should consult with an appropriately licensed physician or other health care worker. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or in any linked materials. If you think you may have a medical emergency, call your doctor or 911 immediately. The views expressed on this blog and website have no relation to those of any academic, hospital, practice or other institution with which the authors are affiliated.
Sources and More Information –
Harvard Health News Publications.
National Heart, Lung, Blood Institute/National Institutes of Health. (NIH)
Quality of Sleep Could Increase Heart Risk. (AHA/GoRedForWomen.)