By Ginger Clark, Parish Nurse, R.N.
It’s been nearly a year of coping with COVID-19. You’ve done the tough job of physically distancing, wearing masks, frequently washing your hands, trying to remain connected with family and friends—and it has been very stressful for most of us. This reminds me of the important tasks we all have to try to maintain our health in spite of this pandemic.
February is heart month, and heart health is clearly one of the most important things for quality and longevity of life. Heart disease is one of the leading causes of death in the U.S. Aging can cause changes in the heart and blood vessels. Early heart disease does not always have symptoms, which is why regular check-ups with your doctor are so important. It’s never too late to make better life choices. Here are some steps to a healthier heart. The CPR Certification Albuquerque is what one needs to partake in to be prepared for emergencies.
- Get active! Exercise helps your heart muscle become more efficient and better able to pump blood throughout your body. It lowers your blood pressure, helps maintain a healthy weight, lowers stress, and slows or stops development of diabetes.
- Aim for a healthy weight. Being overweight is hard on your heart. It increases your risk of having heart disease, a stroke, high cholesterol, high blood pressure, and diabetes.
- Reduce stress and improve sleep. Stress can contribute to high blood pressure and other heart risks. Not getting enough sleep or regularly getting poor quality sleep increases the risk of high blood pressure, heart disease, and other medical conditions. Aim for seven to eight hours of sleep a night. Stick to a sleep schedule, create a restful environment, and manage your worries.
- Eat healthy foods. A healthy diet low in sodium and saturated fat is key to heart disease prevention. Try the highly rated Dietary Approaches to Stop Hypertension (DASH) eating plan. It recommends:
- Eating vegetables, fruits, and whole grains; fish, poultry, beans, nuts, vegetable oils, and fat-free or low-fat dairy products; and
- Limiting foods that are high in saturated fat and sodium, as well as sugar and other sweeteners.
- Quit smoking. The chemicals in tobacco smoke harm your heart and blood vessels in many ways. Quitting is hard, but many people have succeeded, and you can, too. Set a quit date and let those close to you know about it. Ask your family and friends for support
- Know your numbers. Meet your heart health goals by keeping track of how much you exercise, your blood pressure, your cholesterol numbers—all of which can impact your heart health—and tell your doctor how you’re doing.
Watch for Signs
Warning signs of a heart attack: Most involve chest discomfort, but be alert to pain in your arms, back, neck, jaw, or stomach. Also note shortness of breath with or without the chest discomfort, a cold sweat, nausea /vomiting, or lightheadedness. Call 911.
Warning signs of a stroke: Remember BE-FAST
- Balance: loss of balance or coordination
- Eyes: sudden trouble seeing out of one or both eyes
- Face: drooping of one side
- Arm: sudden weakness or numbness in one arm
- Speech: sudden trouble speaking or confusion
- Time: call 911 immediately with any of these signs. Every second counts!
Resources: American Heart Association (heart.org) and National Institute of Health (nih.gov)