How strong is your heart? The healthy heart can produce enough energy in an hour to lift a one-ton car off the ground, and accumulate enough pressure to squirt blood at a distance of 30ft! Although most of us would like to think that our own heart has this ability; it’s not usually the case. In fact heart disease is the number one cause of death in the United States today with a whopping 599,413 deaths per year. This number is especially concerning because although some people are more genetically inclined to develop a cardiac illness, for most of us it’s 100% preventable. Earlier this month, we discussed the many different foods and beverages that will aid you in your journey to becoming heart healthy and in this second installment, we will be providing some simple and effective exercises that you can utilize in combination with your new and improved diet.
For most of us, getting regular exercise seems like a chore with no gratification. The idea of pain, sweat and tears without the instant gratification of seeing results isn’t very appealing when deciding whether or not to leave the comfort of your couch. However, any moderate-intensity exercise like swimming, jogging, Pilates or yoga is excellent for your fitness without feeling like you’re going to cough up a lung. Exercising your heart muscle means exercising your body: no need for a gym, just a bit of motivation and a good pair of walking shoes. If you “don’t have time” then fit shorter but more frequent periods of time, like 5-10 minute intervals several times a day throughout your day. Take the stairs, park your car further away from the door, and definitely count in those house chores such as mowing the lawn, vacuuming, or a short brisk walk around the block at lunch or for a break. The gaming console Wii also has several fun games such as Wii Sports or Wii Fit Step Aerobics – which is great exercise you can do with your kids-make it a family affair.
For adults that are 65 and older or anyone with chronic conditions or limited mobility, you still need the same amount of exercise as younger people but the activity can be less intense. Practice balance exercises to help prevent falls and injuries. Balance techniques are used frequently as exercises in yoga or more simple forms of balancing exercises such as walking heal-to-toe, standing on one foot, or standing up and sitting down without using your hands. Use good judgment and follow your doctor’s advice.
When these components are combined with a healthy diet, the outcome will hopefully be a much healthier heart and surely a much longer life. These tips make choosing to live a heart healthy life an accessible and reasonable goal to work towards so get started today! You are responsible for the health of your heart and the health of your life! Get the support of your family and primary care provider and get that blood pumping!
Part 2 of our February blog was written by Dania Abdul-Resoul, an intern at avecinia wellness center. Dania is a pre-physical therapy student at Cal State Fresno.
For daily updates on news, information and more on health care and wellness, join avecinia wellness center's facebook page and follow avecinia on twitter . avecinia wellness center is Fresno's premier integrative medicine and wellness center. We combine internal medicine and primary care with health management, weight management, acupuncture, aesthetics (Botox, Juvederm, Radiesse, Obagi and more) and massage therapy for a holistic approach to health. We use a robust electronic health record program and patient web portal to enhance our delivery of services and to help our patients reach their optimal well-being. To learn more, visit www.avecinia.com. If you are looking for a primary care doctor in Fresno or the Central Valley and would like to become a part of the avecinia family, visit our website and click on new patient registration. Let Dr. Unaiza Hayat and/or Ali Kunkel, MPA, PA-C, become your trusted guides. Our Aesthetic, Weight Management, Acupuncture, Health Management and Massage Therapy services do not require us to be your primary care physician. Learn more at www.avecinia.com We look forward to meeting you!
Showing posts with label overweight. Show all posts
Showing posts with label overweight. Show all posts
Wednesday, February 15, 2012
Tuesday, February 1, 2011
Heart Healthy for American Heart Month
Heart Health
From the beginning of time, the heart has held, well….. a special place in our heart. The ancient Egyptians believed the heart was where the soul lived, where wisdom came from, where memory was stored and where emotions sprang forth. It was considered the most important of the body’s organs. The ancient Greeks had similar beliefs about the heart. Yet now, cardio-vascular disease is the number 1 cause of death globally (approximately 29% of all global deaths http://www.who.int/mediacentre/factsheets/fs317/en/) and the leading cause of death for both men and women in America. In 2006, more than 1 in 4 Americans died of heart disease. In 2010, heart disease cost the United States approximately $316.4 billion in health care services, medications and lost productivity. In California, the leading cause of death (35%) is due to Heart Disease and Stroke.
However, just as the ancient Egyptians and Greeks valued the heart, you can too. February is American Heart Month and it’s the perfect time for a heart tune-up! Our health blog this month will help you recognize the risks and symptoms of heart disease and give you simple, easy to follow tips to help you become heart healthy! And if you are planning on being at the Central Valley Go Red For Women Fashion Show and Luncheon (Friday, February 11, 2011 https://ahafresno.ejoinme.org/MyEvents/20102011CentralValleyGoRedLuncheon/tabid/234136/Default.aspx) stop by our booth to say hi!
Risks
High cholesterol, high blood pressure, diabetes, cigarette smoking, elevated Body Mass Index or BMI (overweight or obesity) and physical inactivity are major risk factors for heart disease. The best way to mitigate all of the risk factors for heart disease is by addressing elevated BMI (being overweight/obese) and your first step in addressing that risk is by… well, taking a few steps. Reducing your weight by just 10% can significantly decrease your blood pressure, lower your blood cholesterol and reduce your risk of diabetes.
Symptoms
It can be difficult to “catch” cardio vascular disease because the build-up of cholesterol or rise in high blood pressure is usually gradual. It is usually at the time of an event (such as a heart attack) that a person knows they have a disease. The most common symptom or sign of cardiovascular disease is angina or chest pain. You may feel tightness, burning, or swelling in your chest with angina. However, these symptoms can also occur with heartburn, so you must consult your health care provider if they occur. If you are also having heart palpitations, dizziness, nausea and excessive sweating, it is more likely to be a cardio vascular event such as a heart attack.
During a heart attack, symptoms may last 30 minutes or longer and are not relieved by rest or oral medication.
To learn more and print a handy symptom guide, visit Mayo Clinic’s Heart Disease Symptom Guide.
If the symptoms are severe, immediately call 911.
Prevention - So how do you get started on a heart healthy lifestyle?
1. First, speak with your primary care provider about your concerns!
a. At avecinia wellness center, we have a strong history of addressing our patient’s heart health issues and can work with you to develop a heart healthy plan. We also partner with other great health and wellness providers, such as Fitness Studio 108, to help you get the most comprehensive attention to your heart;
b. We offer many resources on our website and facebook page. You can also log on to your Patient Portal and research any of the questions you may have.
2. Use the web to learn more!
a. If you don’t know where to go, visit our “Your Health” link on our Facebook page for a list of trusted resource.
b. Or visit one of these health related web resources:
i. The American Heart Association’s Tools for Your Heart Health site
ii. The Centers for Disease Control and Prevention Heart Disease site
iii. The Mayo Clinic Heart Disease site
c. Use the web to track your progress. Keeping a log is a proven way of remembering where you started, how you’re doing and measuring your success. The American Heart Association has a several different progress trackers here.
3. Get your friends and family involved!
a. The more, the merrier. Having the support of friends, family and loved ones makes it easier to overcome any challenges and more fun to celebrate the achievements!
i. Take a 30 minute family walk together at least every other day. Use the time to unwind, connect, and encourage family fitness.
ii. Cook dinner together. Having more meals at home saves lives and money -Food at restaurants usually have higher fat content and portions are much larger than necessary. Cooking at home allows you to control the amounts of fats, oils, and sugars used. It’s also a great way to learn and teach healthy eating habits. Here’s a great link to heart healthy cooking: WebMD
iii. Share your plan with your family. Let them know you are serious so they can help you on the difficult days and keep you on track.
Ready to get healthy?
We recognize it may not be easy to take the first steps necessary to live a heart healthy life. But it’s not impossible. To see how incorporating physical activity and a healthier diet can change your life, view this report by Christina Lusby of KSEE 24 on Bob Tharp. Bob lost over 80 pounds, has his diabetes under control, and is saving $500 a month all by incorporating physical activity and a proper diet into his routine with the guidance of avecinia wellness center. Bob and avecinia are now working on developing a diabetes management support group for Fresno and Central Valley residents. We plan on having our first, free meeting in March! To learn more about our program or join the mailing list, email us at wellness@avecinia.com with Diabetes Support Group in the subject line.
Get started today though by at least having an honest conversation with yourself, your loved ones, and your primary care provider on why you want to become heart healthy!
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