According to the CDC, heart disease is the leading cause of death for both men and women. More than half of deaths from heart disease in 2015 involved men. About 630,000 Americans die each year from heart disease, one in four deaths.
Coronary heart disease is the most common type of heart disease; she killed about 366,000 people.
people in 2015. In the United States, a person has a heart attack every 40 seconds. Each
minute, more than one person in the United States dies of an event related to heart disease.
Adults 65 years and older are more likely than younger people to have cardiovascular disease.
disease, which is problems with the heart, the blood vessels, or both. Aging can cause changes
in the heart and blood vessels that may increase the risk of developing cardiovascular disease.
Aging does not necessarily mean that our cardiovascular system needs to be sick.
Following healthy cardiac counseling can help delay and avoid the problems typically associated with
aging and heart disease. The sooner you start with these good habits, the better!
Heart disease became an integral part of my life almost two years ago, when my husband had a heart
attack and ended with a quadruple bypass.
My husband was 59 years old and had just crossed a lake three weeks ago. However, it was a whole life of bad habits that caught up with him. It's an airline pilot who travels 18 days on almost every month. Over the last 20 years, he has had to deal with restaurant meals and living in hotel rooms, which has had a negative impact on his health. It was obvious that he had to change his lifestyle once he was operated on.
He has now made several necessary changes. He had been a little active but not a
makes physical activity and eating healthy a priority. He was fortunate enough to make the changes, lose weight, lower his cholesterol levels and resumed flying within nine months.
Of course, his wife and daring girls keep him on the path of healthy choices. It probably helps me to be a coach and lifestyle coach of diabetes prevention.
The message is: It's never too late to make healthy changes to prevent heart disease.
disease. Take a step today to prevent heart disease and lead a healthy life.
What can you do to prevent heart disease?
You can take many steps to keep your heart healthy.
Try to be more physically active.
• Do not forget that your heart is a muscle. You have to work the muscle and strengthen the heart to make it more effective. Talk to your doctor about what type of activity would be best for you.
• If possible, try to get at least 150 minutes of physical activity each week. Every day is the best. This should not be done at one time – 10 minute periods will suffice.
• Start with activities you like, such as brisk walking, dancing, bowling, biking or gardening.
• Avoid spending hours each day sitting. It can be a difficult time of the year to be active. Perhaps you are consulting the SAIL class – Stay active and independent all your life at the Lord of Life Lutheran Church in Baxter or a SilverSneakers class at the YMCA.
• Consider perhaps enrolling in a "Balancing Wing – Energized Matter" course that will introduce you to some basic exercises. All are good for your heart but also to prevent a fall in this winter season.
• If you smoke, stop. Smoking is the leading cause of preventable death. Smoking adds to the damage to the walls of the arteries. It's never too late to take advantage of stopping smoking. Quitting smoking even later in life can reduce your risk of heart disease, stroke and cancer over time.
• Follow a healthy diet for the heart. Choose foods low in trans and saturated fat, added sugars and salt. As we age, we become more sensitive to salt, which can cause swelling of the legs and feet.
• Eat plenty of fruits, vegetables, and fiber-rich foods, such as those made with whole grains. Learn more about healthy eating by consulting a dietitian or participating in Crow Wing Energized's Diabetes Prevention Program. This program will help you reach your goal of losing 5 to 7% of your weight and find a way to do 150 minutes of activity a week.
• Keep a healthy weight. By balancing the calories you eat and drink with calories burned while being physically active, you help maintain a healthy weight. To maintain a healthy weight, you can limit portion sizes and be physically active.
• Control your diabetes, high blood pressure and / or high cholesterol. Follow your doctor's advice to manage these conditions and take the medications as directed.
Sleep and heart health
Many people find that sleeping is not a problem, but some of us can not fall asleep easily, we wake up too early or we sleep too lightly. Ways to improve sleep:
• Limit your caffeine intake and stop using it at 2 pm
• Take a nap if you feel tired, but limit it to 20 minutes to not interfere with your prolonged sleep.
• Keep a regular sleep schedule to go to bed and wake up at the same time every day.
• Do not watch TV and do not use other electronic devices before going to bed – or if you do, go to another room.
• your room is only used for sleeping.
• It has been shown that morning or mid-day exercises, especially in the fresh air, improve nighttime sleep.
• Exercising too close to bedtime can give you too much energy.
• Research shows the strongest correlation between sleep and the increased risk of coronary heart disease in people taking less than 5 hours per night. Ideally, most people should sleep between 7 and 8 hours a night.
So, keep in mind a healthy heart while you sleep, eat and continue your day. If you can even do some of these things, it will help you!
The lifestyle change class begins on March 6
Learn how to create a healthier lifestyle and prevent diabetes through a diabetes prevention program in 22 sessions.
The groups meet with a qualified instructor to help participants lose weight, eat healthier and increase their physical activity. There are 16 sessions offered over six months and one follow-up every six months.
sessions for the rest of the year. Each session lasts one hour. The National Diabetes Prevention Program is a community-based lifestyle change program that provides diabetes prevention education and support for people with prediabetes.
Prediabetes involves blood sugar levels above normal but not yet high enough to be diabetic. A person with prediabetes can delay or prevent type 2 diabetes by simply changing their lifestyle.
Moderate diet and exercise leading to 5 to 7% weight loss (usually 10 to 15 pounds) often helps to bring blood sugar levels back to a satisfactory level. There is no charge for this class ($ 429 value). 17h-17h Wednesdays starting March 6th at the Essentia Health St. Joseph's-Brainerd Clinic.
Questions? Contact Kara Schaefer at 218-454-5901 or by email at [email protected]
Go to crowwingenergized.org/events/ to register online.