Listen to your heart...
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Heart disease is the No. 1 killer in the United States.
The term heart disease includes several conditions.
Arrhythmia
We've all felt our heart flutter or "skip a beat." This sensation, known as an
arrhythmia, is a disorder of the regular rhythmic beating of the heart.
Arrhythmias are common and can occur in a healthy heart with minimal problems.
However, they may indicate a more serious problem and can lead to heart
disease, stroke or cardiac arrest. See your doctor if you regularly experience
this symptom.
Heart Attack
A heart attack occurs when the blood supply to the heart is either reduced or
stopped. This can happen when a fat-like substance, called plaque, breaks and
triggers the formation of a clot, blocking one or more of the arteries that
supply blood to the heart. Some heart attacks are quick and intense, but many
begin slowly, with increasing pain and discomfort. Signs of a heart attack may include:
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Chest discomfort.
Most heart attacks involve discomfort in the center of the chest that lasts for
more than a few minutes, or that goes away and comes back. It may feel like
uncomfortable pressure, squeezing, fullness or pain.
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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.
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Shortness of breath.
May occur with or without chest discomfort.
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Other signs: These may include breaking out in a cold sweat, nausea or
lightheadedness.
If you or someone near you feels chest pain, especially with one or more of
these signs, call 9-1-1 immediately. When it comes to heart attack,
every second counts.
Heart Failure
Heart failure, a severe loss in the heart's ability to pump blood, can damage
the heart or overwork it. Heart failure has some common signs and symptoms to
watch for:
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Breathlessness or difficulty
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breathing during activity, at rest and even while sleeping.
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Persistent coughing or wheezing.
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Swelling in the feet, ankles, legs or abdomen. Shoes feel tighter than normal.
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Constantly feeling tired; difficulty carrying out everyday activities such as
shopping or carrying groceries, because of fatigue.
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Feeling full or nauseated.
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Forgetfulness and confusion.
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Racing or pounding of the heart.
See your doctor if you experience any of these symptoms.
High Blood Pressure
High blood pressure develops when blood vessels constrict, making it harder for
blood to flow through them and increasing the pressure inside them. The most
dangerous part of high blood pressure is that often there are no symptoms - it
is known as the "silent killer," The only way to know if you have high blood
pressure is to have it checked. The American Heart Association recommends
having your blood pressure checked at least every two years.
High Cholesterol
Cholesterol, the soft, fat-like, waxy substance found in the bloodstream, is
vital in the creation of cell membranes, as well as hormones. You get
cholesterol two ways - your body makes some of it, and the rest comes from the
food you eat. The saturated fat in your diet is the major factor affecting high
cholesterol, so eating a diet low in saturated and trans fat and exercising
daily are the best ways to fight it. Often there are no signs or symptoms of
high cholesterol, so be sure to have your cholesterol levels checked often. The
American Heart Association recommends having your cholesterol checked every
five years. Eating foods high in oat bran may lower cholesterol.
Stroke
Stroke is a potential result of heart disease. A stroke occurs when a blood
vessel that carries oxygen and nutrients to the brain is either blocked by a
clot or bursts. When that happens, part of the brain cannot get the blood and
oxygen it needs, so it starts to die. Like a heart attack, stroke is a medical
emergency, and every second counts. If you or someone near you experiences any
of
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the following symptoms, call 9-1-1 immediately:
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Sudden numbness in the face, arm or leg, especially on only one side of the
body.
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Sudden confusion, trouble speaking or understanding.
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Sudden trouble seeing in one or both eyes.
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Sudden trouble walking, dizziness, loss of balance or coordination.
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Sudden, severe headache with no known cause.
It's important to know the warning signs.
Take steps toward prevention
The best way to beat heart disease is to reverse the damage early or stop it
before it begins. Arm yourself with these preventive measures.
Everyone's heard the saying, "You are what you eat." A
heart-healthy diet is a giant step toward preventing heart disease.
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Cut down on foods that contain a large amount of saturated and trans fat, sugar
and salt.
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Eat more fruits, vegetables, cereals, pasta, fish and lean meats.
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Drink low-fat or fat-free milk instead of whole milk.
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Bake, broil, roast and poach foods - don't fry them in oil.
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Limit alcohol to one drink a day.
Physical Activity
Find time for physical activity. Regular physical activity not only reduces the
risk of heart disease, it also strengthens your heart, helps
control weight and blood pressure.
Relaxation
Taking time to relax every day is important in the
prevention of heart disease. Take 15 to 20 minutes a day to sit quietly,
breathe deeply and think of something peaceful. Focus on being positive, not
negative.
Quit Smoking
Besides increasing your risk of heart
disease, smoking causes many other conditions and can harm or even kill you and
those around you. Make an agreement with yourself to quit.
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Weight Loss: Stay on track by staying positive
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Attitude is everything when it comes to losing weight.
No matter what the task, there is usually some obstacle or temptation to keep
us from our goal. That's why it is so important to stay positive. To keep your
mind set on achieving your goals, practice these ten attitude enhancers.
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Celebrate the Present.
Don't look too far ahead. As long as you are committed to your plan, you're
succeeding, because you are taking charge of your life.
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Change your language. Words are mightier than the sword.
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Avoid phrases such as "I can't" or "I'll try". Instead speak:"Yes! "I can" and
"I will"
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Create visual inspiration.
Take a photo of yourself; tack it on the refrigerator or bathroom mirror .
As you reach new goals, take new pictures and revel in your
progress.
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Weigh in.
Weigh yourself periodically and keep a chart to monitor your progress. When you
are tempted to cheat, check your chart and see just how far you have come.
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Rely on friends. Exercising
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with friends is always more fun. Schedule days to meet and hold each other
accountable.
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Steer clear of sabotage.
Avoid people who may feel threatened by your weight loss. Stick with those who
encourage your efforts.
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Set mini goals. Have in mind an overall goal, but set mini-
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goals to reach along the way. Reward yourself for each achievement.
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Reward yourself.
Treat yourself to a new outfit, a new piece of jewelry, a book, or take
yourself out to a movie.
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Keep it out.
Don't store away your exercise gear - get it out and keep it out. So when you
see it you know there are no excuses.
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Success stories. Read and talk to others who have been successful. Know
that it can happen, institute the ideas that worked for others.
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Beat Cancer - Get Screened
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In decades past many people thought there was little
they could do to protect themselves against cancer. Most thought cancer was
something you "get" and there was nothing that could be done to prevent it.
Thanks to advances in cancer research, today we know more than ever about the
disease and what contributes to cancer risk. You can't change your family
history or race but you can take charge of your lifestyle: don't smoke, eat
five servings of fruits and vegetables daily and exercise at least three hours
per week.
Lifestyle changes are of key importance in preventing cancer. Likewise it is
equally important follow screening guidelines for early detection. We now have
better weapons for fighting the disease, including more options for diagnosis and treatment.
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Follow these guidelines for early detection:
Males:
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Prostate:
Beginning at age 50 have an annual prostate-specific antigen (PSA test) and an
annual digital rectal exam. If you are African American or have a family
history, talk with your physician about annual testing at a younger age.
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Testicular: Schedule a yearly testicular exam with a health care
professional. Starting at age 15 practice a testicular self-exam once a month.
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Females:
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Breast Cancer:
Be sure your physician completes a clinical breast exam as part of your
well-female exam. Remember your monthly breast self-exam.
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Mammogram: Guidelines suggest an initial baseline mammogram between ages
of 35 and 40. Ages 40-49 should have a mammogram every two years and over 50
should have a mammogram once a year. If you have a family history of breast
cancer please consult your physician for a screening timetable.
Both Males and Females:
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Colorectal Cancer: Beginning at
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age 50 have a fecal occult bloodtest
yearly. Also beginning at 50 have a digital rectal exam every five to 10 years.
A colonoscopy should be performed every five to 10 years. If you have a family
history of colorectal cancer or if you have had colorectal polyps or
inflammatory bowel disease talk to your health care professional about
screenings more frequently.
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Skin Cancer: Examine your skin for changes in a mole, a brown spot with
irregular edges, a new mole, a small shiny or waxy lump, raised nodule that may
crust or bleed. Report changes to your health care provider. Protect your skin
with sunscreen at least SPF 15. Reapply every two hours when out in the sun.
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A Spicy Tip for Type 2 Diabetics
A dash of cinnamon may help improve glucose and cholesterol levels
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Adding as little as a teaspoon of cinnamon to your
daily to diet may improve blood sugar and increase insulin production (December issue of Diabetes Care).
Recent studies have shown that cinnamon has a chemical compound that
may work on insulin receptors to increase insulin sensitivity. Researchers
found that cinnamon rekindled the ability of fat cells in diabetics to respond
to insulin and
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greatly increased glucose removal. It is believed that a
substance in cinnamon called MHCP is the main reason for its beneficial
results.
Insulin resistance that leads to type 2 diabetes develops relatively slowly as
the body ages. Even those who have not yet experienced severe symptoms may have some degree
of elevated insulin resistance. Researchers found that cinnamon intake reduced
the fasting
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blood glucose, triglyceride, LDL cholesterol and total cholesterol
levels after 40 days.
Those with type 2 diabetes that include cinnamon in their
diets reduced their risk factors associated with diabetes and cardiovascular
disease.
In addition, cinnamon increases glucose metabolism and possesses agents that
serve as antioxidants, pumping up
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internal cleansing and immune systems.
Cinnamon may cause blood glucose to be excessively lowered when used in conjunction with Diabetes
medications such as Amaryl, Glyburide or
Glipizide. If you take any of these medications, your dose may have
to be adjusted to prevent excessive lowering of blood glucose from reacting
with cinnamon.
Diabetics should always inform their doctor before taking
cinnamon as it may affect medication requirements.
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Childhood Asthma
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Asthma is the most common
reason for school absenteeism due to chronic disease. The sharpest recent
increases in asthma cases have been among young people. Asthma, which is
manifested by breathing difficulties, coughing and inflammation of the airways,
disproportionately affects children and adolescents.
In a recent report published by the
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Centers for Disease Control and Prevention in Atlanta,
GA, an estimated 16.1 percent of more than 13,000 students polled said they
were suffering from the disease. They urged schools to take action in dealing
with students' asthma that can be triggered by exposure to certain allergens
commonly found in schools such as chalk dust, mold, and cleaning products. Teen
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smoking and diesel fuel exposure from buses may also
lead to attacks.
Until rapid breathing, wheezing and
coughing are apparent, the condition of asthma may go undiagnosed.
Coughing is a common symptom that may not always be accompanied by wheezing. A child who
coughs after crying or running or has a recurrent night cough
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may have asthma. Any child with frequent respiratory infections
(pneumonia, bronchitis) or coughing should be evaluated for asthma.
With medications, asthma
frequency and severity is reduced and symptoms do not interfere with normal
activities.
American Lung Association (2001)
Reuters (2006)
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