Community health and wellness
Heart disease is the number one cause of death in the United States. Given this unique statistic, it’s important to note February as American Heart Month.
This awareness month was “established by President Lyndon B. Johnson pursuant to Presidential Proclamation No. 3566 of December 1963.” With that in mind, we’re using his February to educate, raise awareness, and share tips to encourage healthy lifestyle choices that support heart health. Masu.
understand heart health
Several conditions are related to heart health. These include, but are not limited to:
- High blood pressure: Consistently high blood pressure (above 130/80 mm Hg) can damage the lining of your heart’s arteries and cause plaque to build up more quickly. This damage increases the risk of stroke and heart disease.
- High cholesterol: Elevated levels of bad cholesterol (LDL) can cause fatty deposits to build up in your blood vessels. This restricts blood flow and can cause these deposits to dislodge and cause a stroke or heart attack.
- stroke: A stroke occurs when blood flow to the brain is interrupted or stopped and can occur at any age. Plaque buildup due to high blood pressure or high cholesterol causes the most common type of stroke. Ischemic stroke.
- coronary artery disease: CAD is a common heart disease that affects the main blood vessels that supply blood to the heart. This is usually caused by a buildup of plaque called atherosclerosis, which reduces blood flow to the heart and other areas of the body. Symptoms tend to be different for men and women. For example, men experience chest pain that is typical of heart problems, while women may also experience shortness of breath, nausea, and extreme fatigue in addition to chest pain.
Heart disease affects both men and women of all ethnicities. “The annual incidence of sudden cardiac death is higher in men than in women…but this difference begins to narrow as you get older.” Age, gender, family history, and lifestyle all influence risk factors for heart disease. To do. Regardless of your gender or genetics, you should evaluate your lifestyle for any risks that may increase your chances of developing these diseases.
The good news is that many heart health problems can be reduced or prevented through regular efforts to support healthy lifestyle choices and changes.
Lifestyle tips for a healthy heart
Quit smoking and tobacco use: Even exposure to second-hand smoke increases the risk of damage to blood vessels and the heart.
Regular exercise: 30 to 60 minutes of exercise each day that gets your heart rate up will help keep your muscles healthy.
Heart-healthy meals: Focus the main part of your diet on vegetables (including beans and legumes) and fruits, lean meats and fish, low-fat or non-fat dairy products, whole grains, and healthy fats such as olive oil or avocado oil . Reduce your intake of foods high in sodium, sugar, sugary drinks, highly refined carbohydrates and processed foods, alcohol, and saturated and trans fats.
Healthy weight: You can use the BMI tool to determine if you are considered overweight, and use your waist circumference to determine if you are at increased risk. If you’re not sure what a healthy weight is for you, ask your doctor at your next checkup.
quality sleep: Lack of quality sleep increases your risk of heart disease, stroke, obesity, and more. Create healthy sleep habits and consult your doctor to address potential sleep problems.
Reduce stress: Stress causes many health problems. Finding healthy coping methods, such as meditation, counseling, exercise, and journaling, are better options than overeating, drinking, or smoking.
Regular health checks: Regular health exams with your health care provider include blood pressure, diabetes, and cholesterol screening tests that can help reduce your risk and catch problems early.
Identify symptoms and receive treatment
Contact your doctor immediately if you experience any of the following symptoms:
- Chest pain, chest tightness, chest tightness, chest discomfort
- shortness of breath
- dizziness or fainting
- pain in the neck, jaw, throat, upper abdomen, or back
- Pain, numbness, weakness, coldness, or unexplained swelling in your legs, arms, hands, or feet
- Have trouble seeing, speaking, moving, or understanding others
Prevention is the best option to avoid complications from heart-related health problems. Always plan and attend regular health checkups with your doctor. If you know you have a family history of heart disease, be proactive about getting a screening test. We support people who take action for their health.
scott freshman
The Wellness Wednesday column is written by Scott Fleshman, an advanced certified nurse practitioner and board-certified family nurse practitioner. Fleshman and his wife, Jessica Hopkins, run Gig Harbor Primary Care.
