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Health Notes: Heart Health

heart healthFebruary is Heart Health Month, and we want you to become a bit more familiar with your heart. The heart is a large muscle with two sides that pumps blood to your lungs to get oxygen, and then pumps that blood with oxygen to the rest of your body. As with all other parts of our body, the heart goes through changes as we age, and may not be able to pump as well and may have to work harder. There are some things that can make your heart work harder:

  • Certain medications
  • Emotional stress
  • Illness
  • Infections
  • Injuries
  • Extreme physical exertion
  • Common conditions like angina, abnormal heart rhythms, arteriosclerosis and high blood pressure

You are not helpless in your health and your heart’s health. The smallest changes in lifestyle at any age can bring positive results in your heart health. Any changes you plan on making should be discussed with your doctor and adjusted to meet your personal health and lifestyle. Communication with your doctors and nurses will allow for a plan that is tailored to you while keeping your individual safety in mind.

One of the wonderful parts of caring for your heart is that the same changes that benefit your heart may also benefit other chronic conditions such as diabetes and kidney disease. A simple 5 Point Plan at any age may be used to improve your heart health.

  1. Watch your blood sugar levels. Controlling levels of sugar in the blood makes for healthier aging whether you have diabetes or not. The following three points will assist in maintaining blood sugar levels.
  2. Get the right amount of sleep. As we get older we tend to sleep less, but to feel your best start by getting at least 7 hours each night, stick to a regular schedule and try to sleep and wake as close to the same times as you can. Poor sleep patterns can affect not only your blood pressure but also your blood sugar.
  3. Get more exercise. The more sedentary you are the worse your overall health may become. The appropriate amount of activity for each individual may be different. A small amount of walking at a slow pace – even 5-10 minutes of exercise a day – may be of benefit. Working with your doctor or a physical therapist will enable you to determine a personalized regime that can increase in intensity as your abilities improve. No exercise plan should be initiated without the approval of a doctor.
  4. Watch your diet and calories. Good nutrition is important because if you are eating less, it is important for each calorie to deliver essential nutrients.  Controlling your weight with a diet of reduced amounts of saturated fat and cholesterol will not only benefit your heart, but may also help control diabetes and obesity. Individuals with specific dietary concerns should work with their doctor in determining the foods that may provide the highest benefit for them.
  5. Find ways to reduce stress.  Stress can impair thinking, heart rate, blood pressure, and all parts of the body. Everyone experiences stress on a daily basis. Managing that stress may provide the most benefit to the individual. At times of stress, minor or major, try deep breathing. Some people find increased control of stress with practices such as meditation.

All of these changes will take communication with your doctor and effort from you, but you will feel the benefits from even the slightest improvements. The heart is one part of us that is always working whether we realize it or not and gets no “coffee breaks.” Your hear has always worked so hard for you, but what do you do for it?

If you have any questions or concerns that we may be of assistance with, please contact Newsome Home Health at 815-744-4770 ext. 3.