Can you feel my heartbeat? -Part 2
By Andrea Erickson

How can you reduce your risk of developing heart disease?

This is a common question among Seniors and Elders alike. But, the answer applies to humans of every age. Start young – keep your organs healthy and working. But, since aging is an ongoing process, here is a list of recommendations you can use to cope, or reduce your risk of encountering heart disease in your lifetime: Share this with your children, grandchildren, nieces, nephews, etc. You could help to save a life by simply sharing information.

Exercise

• Exercise 3-4 times per week for 20-30 minutes.
• Maintain a healthy body weight for your height and age.
• Breathe! Get oxygen into your bloodstream.

Reduce and/or eliminate bad health habits

• Do not smoke, or stop smoking if you smoke.
• Reduce alcohol intake (no more than two drinks per day – 5 oz. glass of wine, 12 oz. beer, or 1.5 oz spirits) and avoid recreational drugs. You may have been a child of the 60’s, but respect your body’s elegance as you age.

Relax

• Reduce stress in your life (identify outlets to relieve stress such as meditation, yoga, deep breathing), and learn to accept events that you cannot control.
• Live in the present moment – stop and look around you and be amazed by the sunset or sunrise, the stillness of a lake, the rhythms of the sea, the sounds of nature, the characters in the clouds.
• Rest and sleep. Give your body time to recover from stressful events.

Manage your time

• Time Management is critical to living life in this fast-paced world we live in! Schedule events and dates. Give yourself time to get things done. Enjoy your big and small life events.
• Schedule fun, but keep your life open to unexpected happenings.
• Stay true to your commitments, but understand that sometimes commitments can be delayed or postponed.

Enjoy your culinary appetites

• Eat nutrient-rich foods that are familiar, easy to find, and represent the five basic food groups (provide the most nutrients per calorie): grain, fruits and vegetables, dairy, meat and protein, fats, oils and sweets.
• Eat plenty of fatty fish (salmon, trout, or other oily fish).
• Replace butter with a healthy spread such as Promise, Smart Balance, or other that contains healthy fats and plant sterols.
• Avoid high fat dairy and meats (stick with lean meats, such as loin, skinless chicken breasts).
• Read nutrition labels.

Stay current with Health Checks

• Keep your blood cholesterol at or under 300 milligrams per day.
• Reduce high blood pressure (anything over 140/80 mmHg is one of the leading risk factors for heart disease.
•  Keep diabetes under control.
• Take doctor-prescribed medication to treat angina (chest pain), if needed.
• Get regular checkups for health conditions that may affect the heart, including high blood pressure, high cholesterol, and diabetes.
• Remember to keep your pulse on your emotional health
• Have a support group of friends and family to share your life’s moments.
• Embrace hobbies that add fun to your life! Read, garden, walk, bike, jog, etc.
• Keep a positive attitude – smile, pray, love, and laugh!

So, let me feel your heartbeat! This is your life. Feel better, be happy, and live a wonderful life!

Enjoy!

Can you feel my heartbeat?
By Andrea Erickson

February is the month of Valentines and love. Herman’s Hermits captured these feelings in 1963 with their hit song, “Baby Baby, can you feel my heartbeat?” Ironically, during December of that same year, President Johnson issued Proclamation 3566 – American Heart Month, which urged the people of the United States to “heed the nationwide problem of the heart and blood vessel diseases, and to support the programs designed to bring about its solution.” This formal designation began in 1964, which means this February 2014 is the 50th anniversary!

Heart disease is frightening – it’s the leading cause of death among women in the United States, and is high on the list for men, as well. It’s also a major threat to Senior Health. According to the Center for Disease Control, 84% of men and women aged 65 and older die from heart disease. But, it’s not restricted to age. Heart disease can be a chronic condition brought on by family history, as well as high blood pressure, or diabetes. Other risk factors, such as age, obesity and smoking can also play a role. So, heart disease is not only associated with age, it spans the years of a lifetime. The good news is that you can modify your chances of getting Heart Disease by reducing your risk factors.

So, what exactly is ‘heart disease’?
Heart disease is a term used to describe health conditions that affect the heart. In the U.S., the most common form is Coronary Artery Disease (CAD), where coronary arteries become hardened and narrowed due to a buildup of plaque.

A history of high cholesterol levels can contribute to the formation of plaque. As plaque continues to build over time, it can narrow arteries. Blood clots can form at the plaque buildup and obstruct blood flow affecting the organ connected to the artery. Though more rare, plaque itself can break off and cause an obstruction (embolus), which could go to the brain and cause a stroke.

‘Bad’ and ‘Good’ Cholesterol
Bad cholesterol or LDL, Low Density Lipoprotein, is a type of lipid present in the blood and, if present in large amounts, can cause health problems as it will typically accumulate in the arteries, and cause blockage. Bad cholesterol can be found in foods rich in trans fatty acids and cholesterol-rich foods such as egg yolk, liver, kidney, dairy products like cream cheese, etc. Refined carbohydrates such as white sugar and flour, and alcohol can also contribute to the development of high cholesterol.

Good cholesterol or HDL, High Density Lipoprotein, serves to transport cholesterol from the arteries and tissues to the liver and other organs such as ovaries, adrenal glands, and testes. Good cholesterol can be found in onions and Omega-3 fatty acids such as flax oil, fish, foods rich in fiber like grains, oats, bran etc.

Do any other factors contribute to Heart Disease?

High levels of bad cholesterol are not the only risk factor that can contribute to plaque buildup. Other risk factors, such as diabetes, family history of early heart disease, high blood pressure, age, obesity, and smoking can also play a role.

So, if you have high cholesterol, plus any of these additional risk factors, you could be at increased risk for plaque buildup in your arteries compared to someone who has high cholesterol alone.

How can I prevent Heart Disease from happening to me?

There are many things each of us can do. Stay tuned for Part 2!