WBMS Health Hive
February 2017
Heart Disease
Heart disease describes a range of conditions that affect your heart. Diseases under the heart disease umbrella include blood vessel diseases, such as coronary artery disease; heart rhythm problems (arrhythmias); and heart defects you're born with (congenital heart defects), among others.
The term "heart disease" is often used interchangeably with the term "cardiovascular disease." Cardiovascular disease generally refers to conditions that involve narrowed or blocked blood vessels that can lead to a heart attack, chest pain (angina) or stroke. Other heart conditions, such as those that affect your heart's muscle, valves or rhythm, also are considered forms of heart disease.
Many forms of heart disease can be prevented or treated with healthy lifestyle choices.
Be Heart Smart!
Preventing heart disease means making smart choices now that will pay off for the rest of your life. You are never too young or too old to take care of your heart.
Lack of exercise, a poor diet and other unhealthy habits can take their toll over the years. No matter what your age, everyone can benefit from simple steps to keep their heart healthy. Two steps can include a healthy diet and adequate physical activity.
Choose a healthy eating plan. The food you eat can decrease your risk of heart disease and stroke.
- Choose foods low in saturated and trans fats.
- Limit sodium intake.
- Eat plenty of fruits and vegetables, fiber-rich whole grains, fish, nuts and legumes
- Select lower fat dairy products and poultry (skinless).
- Limit sugar-sweetened beverages
- Limit red meats. If you choose to eat meat, select the leanest cuts available.
- If you drink alcohol, drink in moderation. That means no more than one drink per day if you’re a woman and no more than two drinks per day if you’re a man.
Additionally, on 2 or more days a week you need muscle-strengthening activities that work all major muscle groups (legs, hips, back, abdomen, chest shoulders, and arms).
Children should get at least 60 minutes of activity every day.
Get Your Heart Pumping!
American Heart Association recommends children be physically active for at least 60 minutes a day. Encourage students to get their hearts pumping and discuss some of these tips to living a healthier lifestyle.
1. Physical activity is part of a healthy lifestyle! Being physically active doesn’t have to be a hard or scary thing. Think of it in a different perspective and make it fun and exciting! Challenge yourself and be willing to try new activities or sports; no one knows how to play every sport. Keep it fun and encourage family and friends to try new things. Trying new things will keep you motivated and improve your overall fitness. Some ideas may include riding bikes, jumping rope, hiking, running, playing soccer, baseball or swimming. Getting up and just moving will strengthen your heart, bones and muscles.
2. Limit electronic usage after school: We all have our favorite TV shows and video games, but did you know that too much of those are bad for your health? The more we watch TV or play video games, the less physically active we are. It is okay to do those things some of the time, but no more than 2 hours a day. Instead of going home and sitting down, go for a bike ride or shoot some hoops before starting on your homework. Not only will you feel better, but you will think better too!
3. Warm up before you start. A “warm up” is really your muscles “warming up!” When you aren’t active your muscles are cooler and tighter. Make it easier on your muscles by allowing them to loosen up and warm up instead of making them go straight from cold to hot (this is also important after your workout to keep from going from hot to cold too fast).
4. Stretching after any workout is very important to help prevent injury or strain. Pick 2 to 3 of your favorite songs to play while you are stretching and don’t stop stretching until those songs are over. This will help the minutes go by fast and make sure you are stretching long enough.
5. Water is your friend – the harder and longer you work out, the more you need to hydrate. Did you know that 70% of your body is made of water? Make sure to replace whatever water you sweat out after each workout- your body needs it!
Heart Attack
Some heart attacks are sudden and intense, where no one doubts what's happening. But most heart attacks start slowly, with mild pain or discomfort. Often people affected aren't sure what's wrong and wait too long before getting help.
Immediately call 9-1-1 or your emergency response number so an ambulance (ideally with advanced life support) can be sent for you. As with men, women's most common heart attack symptom is chest pain or discomfort. But women are somewhat more likely than men to experience some of the other common symptoms, particularly shortness of breath, nausea/vomiting, and back or jaw pain.
Learn the signs, but remember this: Even if you're not sure it's a heart attack, have it checked out (tell a doctor about your symptoms). Minutes matter! Fast action can save lives — maybe your own. Call 9-1-1 or your emergency response number.
Calling 9-1-1 is almost always the fastest way to get lifesaving treatment. Emergency medical services (EMS) staff can begin treatment when they arrive — up to an hour sooner than if someone gets to the hospital by car. EMS staff are also trained to revive someone whose heart has stopped. Patients with chest pain who arrive by ambulance usually receive faster treatment at the hospital, too. It is best to call EMS for rapid transport to the emergency room.