Isn't it fitting that Valentine's Day is home to the same month as American Heart Month? American Heart Month is a wonderful time to focus on your cardiovascular health. Heart disease is the leading cause of death worldwide. For many, the Covid-19 Pandemic led to an increase in heart problems as the lockdown contributed to more sedentary behavior, poor eating habits, increased alcohol intake, and increased stress. People also delayed their care due to the lock down, putting off everything from regular checkups to seeking treatment for chest pain or discomfort. According to an article in the journal Circulation, from 2010-2019 there was a 26.6% increase in people who died of cardiovascular disease worldwide. This sharp increase in deaths, the increase of poor outcomes for people with heart attacks and strokes (due to delay of treatment), and the potential harmful effects of the virus on the cardiovascular system makes heart health awareness even more crucial this year.
In most cases heart disease is preventable. Some of the biggest risk factors include, high blood pressure, high LDL cholesterol, diabetes, smoking and secondhand smoke exposure, obesity, an unhealthy diet, and physical inactivity. While genetics also play a role, many of these risks can be lessened by the lifestyle you live.
According to cancer.org, within 2 weeks of quitting smoking your circulation begins to improve and within a year your risk of heart attack declines dramatically. Choosing to quit smoking and avoiding exposure to secondhand smoke is beneficial for more than just your heart health. As early as one month after your last cigarette your shortness of breath improves, and by 5 years smoke free your risk of cancer is cut in half. By 15 years smoke free, your cardiovascular risks are close to the same as a non-smoker. Your body can heal itself if you give it the opportunity!
High blood pressure is often referred to as the silent killer because it causes damage, but often no symptoms. 120/80 is considered "normal." Lowering your blood pressure can be accomplished by many different avenues. Lifestyle changes require the most commitment, but the least amount of time in a doctor's office. Heart.org encourages you to eat a well-balanced, low salt diet, be physically active and maintain a healthy weight, reduce stress, quit nicotine products, and limit your alcohol intake. There are also medications that can help reduce high blood pressure. Working together with your provider you can find a medication and dose that works with your body and lifestyle if a medication is needed to maintain a healthy blood pressure.
You'll notice that reducing stress has already been mentioned multiple times. This is easier said than done. Stress is often a byproduct of daily obligations, but it does not have to contribute to your poor health. It may sound simple, but making time for your family and friends can help ease stress. Social connection is important. Lack of sleep is another big contributor to increased stress. Seven to nine hours a night is a good goal for the average adult. Using relaxation techniques like breathwork or meditation can help encourage a good night's sleep, while also reducing your stress. Regular exercise is known to reduce stress as well. Using the local facilities or attending classes can be a great way to have social connections and move your body. Walking briskly through your house for 20 minutes a day or participating in an exercise program found online can also be helpful. Lastly, participating in hobbies you enjoy and maintaining a positive attitude can be helpful in lowering your stress levels.
You don't have to get overwhelmed trying to make all these changes at once. One positive action triggers a cascade of positive effects in the body. Small steps every day are the best way to improve your heart health. The healthcare team at Big Sandy Medical Center is ready to team up with you as you make these changes. Make heart health your priority this month!
