28 Days of Heart - Part Two

Welcome to 28 Days of Heart Health 

Each February, we focus on heart health and the essential role it plays in our overall well-being, as part of American Heart Month. Maintaining good heart health can help you add years to your life. This year, we’re celebrating 28 Days of Heart Health. Come back to our website each day this month for short articles, featuring recipes, tips, exercise ideas and important info to help you stay heart smart. 

Feb 1-20

February 21 

Sleeping Beauty 

Consistently getting a good night’s sleep is one of the most beneficial things you can do for the health of your mind and body. And it’s particularly important for your heart. Even though it keeps beating after you close your eyes, it benefits from the lowered blood pressure that happens when you drift off to dreamland. Check out these pointers to ward off tossing and turning and help ensure a deep and relaxing sleep tonight that leaves you rejuvenated and ready to tackle tomorrow. 

Bedroom = Sleep Only 
Our lives are filled with more distractions than ever, but it’s a good idea to keep them out of the bedroom. This means avoiding work, phone calls, television, social media, tablets and laptops in the bedroom. The light from these screens can make it harder to fall asleep, confusing your body’s internal clock. And the visual cues they provide will keep you intrigued and awake when you should be winding down. 

Set Yourself Up for Success 
Your sleeping environment has a big impact on your sleep. The more you can create a dark room for sleep, the better. Turn off everything that makes noise. Keep the thermostat cool (cool rooms induce sleep!). If you toss and turn, try a different pillow or mattress.  

Relax 
Bedtime is often a rushed affair with hasty teeth brushing and hopping into bed, followed by an impatient wait for sleep to come. Instead, try a short relaxation routine leading up to falling asleep. Breathe slowly and deeply after you climb into bed, concentrating on relaxing one muscle at a time. Say a short, relaxing mantra in your head a few times. Most importantly, try not to obsess about falling asleep. It may cause your brain to become overly engaged. If you don’t fall asleep after 20 minutes, try reading a book for a few minutes with a dim light. 

Make a Routine and Stick to It 
Have a time that you go to bed and a time that you wake up each day and stick with them. It can be tempting to sleep in on the weekends or stay up late to finish that page-turner, but the more you can stick to your routine every day, the better for your sleep. Also avoid alcohol, caffeine and spicy or acidic foods as you near your bedtime, as they can interfere with your sleep. 

If these techniques don’t help and you’re having trouble sleeping, you may have a sleep disorder. Talk with your provider about your issues and consider making an appointment with a sleep specialist who can assist you. 

February 22 

We Heart Dessert 

How many of us want to beat a hasty path to the freezer for a few scoops of ice cream after dinner? While it’s nice to treat yourself from time to time, it’s important to keep the decadent desserts as a special treat, rather than an every-night occurrence.  

Luckily for your sweet tooth, some desserts are healthier than others, like this recipe for Grilled Peaches with Yogurt and Honey. When peaches aren’t in season, try swapping them for some heart-healthy blueberries or raspberries. 

Ingredients

• ¼ cup fat-free vanilla Greek yogurt
• 1/8 tsp cinnamon
• 2 large ripe peaches, cut in half (pit removed)
• 2 tbsp honey 

Combine yogurt and cinnamon. Grill the peaches, covered on low or indirect heat until soft (about 2-4 minutes on each side). Drizzle with honey and serve each slice with 1 tbsp of the yogurt mixture. 

February 23 

Got Kids? Give ‘Em Heart! 

As a parent, there are a number of great reasons to get your kids to think of their health as a priority. And there are a number of great ways to help them do that, including regular physical activity. 

Creating a more active family lifestyle can be done anytime, anywhere. Family walks after dinner, socially distanced weekend excursions like hiking,– these are inexpensive and easy ways to get you and your kids moving together. If you’re looking for a goal to stay motivated, consider finding a local virtual 5K and fun run that you and your family can train for together. Whatever you choose, the bottom line is to get up and get moving. 

Besides instilling the importance of regular physical activity to your kids, joining in the fun as a parent serves as a great example to your kids and allows you the opportunity to bond with them more. 

Your heart and their hearts will thank you! 

February 24 

Heart Health at Any Age 

Things change as we get older. How you took care of yourself in your 20s might be very different from how you take care of yourself today. That said, it’s important to understand what you should keep in mind as you age. Check out these pointers on what to remember as each decade comes and goes, as well as some things to keep in mind at every day at every age. 

All Age Groups: The food you eat can directly contribute to your risk of heart disease, so choose a healthy eating plan that includes vegetables, fruits, whole grains and lean poultry and fish. Avoid saturated and trans-fats and an excess of sodium, as well as tobacco products. Pair your healthy eating with regular physical activity. And be aware of the warning signs of heart disease so you can stay on top of your health and help stop issues before they become bigger problems. 

Your 20s: Find a primary care provider and get in the habit of regular wellness exams. Even healthy people need providers. Establishing a relationship with one can have long lasting benefits for your health.  

Your 30s: Juggling your job and the needs of a family can start to increase stress levels and leave little time for physical activity. Make heart healthy living a family affair with healthy family meals eaten together and family walks each week. Take some time to learn your family history to spot any indicators of future heart health issues for yourself, and make sure your primary care provider is aware of your family medical history. And take some time for you. Stress can have far-reaching impacts on your overall health – including your heart – so even if it’s just a hot bath at the end of the day, don’t lose sight of your own well-being. 

Your 40s: You may notice your metabolism slowing down, resulting in the need to work a little more diligently in both diet and exercise to maintain a healthy weight. Finding a workout buddy can help keep exercise engaging. Have your blood sugar checked, in addition to your other heart numbers like blood pressure and cholesterol. If you’re snoring, it could be a clue that you have sleep apnea. Talk with your provider about potential solutions, as sleep apnea can lead to high blood pressure, heart disease and stroke. 

Your 50s: Keep up with your healthy eating, taking some time to refresh the healthy habits you’ve established over the years. Re-familiarize yourself with the warning signs of heart problems. At this point, despite your best efforts, you may have been diagnosed with high blood pressure or cholesterol. Follow the treatment plan your provider sets out for you to lower your risk for complications. 

Your 60s and beyond: Continue seeing your provider regularly. If you haven’t already had one, an ankle-brachial index test can assess the pulse in your feet to help identify any peripheral artery disease, which is the buildup of plaque in the leg arteries. Keep paying attention to maintaining a healthy weight, and be careful not to fall into bad habits. Stay abreast of the warning signs of heart attack, not just in yourself but in your loved ones as well. Men and women can experience heart problems differently and it may be up to you to get your spouse to see a provider. 

Heart health is a lifelong journey. By maintaining a healthy lifestyle, engaging with your provider about your health and knowing what to look for when it comes to potential issues, you’re going a long way in ensuring a good life for your heart. After all, we only get one. Take care of it well – today and every day. 

February 25 

Minutes Matter: Knowing the Signs Can Save a Life 

When a heart attack strikes, minutes matter. Those first few minutes following a heart attack are critical in determining the short-term and long-term outcome for the patient in the days to come. According to the National Institutes of Health, about half of those who die from heart attacks will die within an hour of their first symptom. Being able to quickly recognize what’s happening and act can help ensure that the victim gets proper medical treatment as soon as possible. 

If you or someone around you is experiencing any of the following symptoms, call 9-1-1 immediately to receive help and treatment as quickly as possible. 

Heart Attack Symptoms 

• Chest discomfort (Most heart attacks involve discomfort in the center of the chest that lasts more than a few minutes, or that goes away and comes back. It can feel like uncomfortable pressure, squeezing, fullness or pain.) 
• Discomfort in other areas of the upper body (Symptoms can include pain or discomfort in one or both arms, the back, neck, jaw or stomach.) 
• Shortness of breath (with or without chest discomfort) 
• Other signs, including breaking out in a cold sweat, nausea or lightheadedness 

Stroke Symptoms 

• Face drooping (If you notice one side of your or someone else’s face drooping, or if it is numb, this is a telltale sign of a stroke. If you are uncertain, ask the person to smile.) 
• Arm weakness (Many stroke victims experience weakness or numbness in one arm.) 
• Speech difficulty (Speech may be slurred, prohibited or difficult to understand. If someone you are with is experiencing this, ask him or her to repeat a simple sentence, like “The sky is blue.” If he or she cannot, call 9-1-1 immediately.) 

Cardiac Arrest Symptoms 

• Sudden loss of responsiveness (If the person does not respond when tapped on the shoulder, they are likely experiencing cardiac arrest.) 
• No normal breathing (The victim does not take a normal breath when you tilt the head up and check for at least five seconds.) 

Talk with your provider to learn more about the symptoms and steps you can take today to improve your heart health. 

February 26 

Five Surprising Ways to Boost Your Heart Health 

You probably know that healthy eating and regular physical activity are critically important to maintaining good heart health. But there are a number of other things you can do to give your heart an extra boost that might surprise you. 

Laugh. Research has pointed to laughter having several benefits for your heart health, including increased blood flow and lowered stress levels. It turns out that laughter really is one of the best medicines, after all. 

Have a little dark chocolate. Yep. You heard us. Dark chocolate contains polyphenols, which reduce the number of cell-damaging free radicals in your body. Just don’t go overboard – research suggests indulging three times a month.  

Be a good neighbor. Next time you see your neighbor, say hi! According to a University of Michigan study, people who felt like a part of their community, trusted their neighbors and felt safe were 34 percent less likely to have a heart attack.  

Spend time with your pet. Some studies have shown that owning a pet can help increase physical activity and lower blood pressure. 

Get a flu shot. A study published in the Journal of the American Medical Association in 2013 showed that persons who received a flu shot reduced their risk of heart disease, stroke, heart failure or death from cardiac-related causes by roughly 36 percent.  

February 27 

Heart Disease: An Unwanted Heirloom 

You’ve got your father’s eyes, your grandmother’s laugh, but what about your uncle’s heart disease? While many inherited traits are good, others – like heart disease – aren’t. It’s important to know how your family’s history with heart disease can affect your own heart health. 

If you don’t know your family’s full health history, start with your immediate family first. Find out if your siblings, parents or grandparents had or have heart disease. Share this information with your primary care provider so that they can help you develop a preventive care plan that works best for you. 

Even if your family has a clean bill of health, it’s still a good idea to talk with your provider about your risks, as there are other genetic factors that may increase your risk for heart disease.  

While you can’t choose your genes, you can take preventive measures to reduce your risk – like healthy eating, regular physical activity, maintaining a healthy weight, avoiding tobacco and staying on top of your numbers like blood pressure and cholesterol. 

February 28 

Did You Brush? The Surprising Link Between Dental Health and Your Heart 

Thank you for joining us on this 28-day journey of heart health. We hope you’ve found it helpful and that you’ve learned something about your heart that you may not have known before. 

Remember, heart health isn’t about a crash diet. It’s not about getting up at 5 am to run 10 miles every day or vowing to never eat dessert again. And it’s not a sprint. It’s a commitment to yourself and your family to make heart health – and your overall health – a priority in your life today and every day. Before we leave you, here’s one more interesting tidbit about heart health that you might not know. 

How well do you take care of your teeth and gums? Some research has shown a link between poor oral health and poor heart health. Studies have shown a link between gum disease and increased heart disease risk and that poor oral health can increase the risk of bacterial infection in your bloodstream. One study published by the American Heart Association showed gum disease appearing to worsen blood pressure and interferes with hypertension medications. 

While there’s no proof of poor oral health as a specific cause for heart disease, it’s still important to take care of your teeth and gums every day as part of your overall health plan. Brushing your teeth at least twice daily, flossing daily and scheduling regular dental cleanings and check-ups will keep you on the right path of good oral health.