Heart Health Facts

Posted on Tuesday, February 28th, 2012 at 2:46 pm and filed under Healthy Living, Heart Health

Comfort Keepers 123 Care Coordinator Kay Bunke attended the Women’s Ideas Network luncheon on February 15, 2012 sponsored by UC Health.  Shyamala Jagtap, MD spoke on women’s heart health since February is American Heart Month.  We would like to share with you some of the facts and information shared by Dr. Jagtap. 

 

FACTS:

• 1 in 4 deaths in both men and women in 2011 in the US were caused by Coronary Artery Disease
• More than half of those deaths were in women
• Number of deaths from stroke & heart attack is more than all cancers combined
• The incidents of silent heart attacks are higher in women than men.
• This results in higher incidence of complications like:  death, heart failure, arrhythmia or irregular rhythms, valve problems and rarely heart rupture.

Risk Factors for Heart Attacks:

• Conditions like high blood pressure, diabetes, high cholesterol
• Behaviours like smoking, sedentary lifestyle, high fats and cholesterol in diet, excessive alcohol intake
• Family history of heart attack at early age
• Others like Obstructive Sleep Apnea, cocaine use

 

Women have additional risk of heart disease if they have:

• Metabolic Syndrome with waist lines of greater than 35 inches, high blood pressure, high triglycerides and low HDL (good) cholesterol and fasting blood sugars of more than 100.
• Have chronic inflammation anywhere in their body like gums & joints
• Had preeclampsia when they were pregnant.  Preeclampsia is high blood pressure & protein in the urine.
• Frequent hot flashes in menopause
• Exposure to even second hand smoke or if they smoke.  The deleterious effect of smoking is more prominent in women.
• They have a lot of mental stress or depression

 

Typical Symptoms of heart attack are not common in women.  They may have:

• Neck, shoulder, upper back, abdominal discomfort
• Shortness of breath, decreased exercise tolerance, fatigue
• Breast tenderness
• Sore throat
• Sweating
• Dizziness or lightheadedness
• Nausea/Vomiting

 

The good news is you can take action to reduce your personal risk of heart disease by living a healthy lifestyle.  The first step for women is to visit their doctor for a thorough checkup.  Don’t hesitate to ask questions about your heart health, including those provided below by the U.S. Department of Health and Human Services.

Questions to Ask Your Doctor:

• What is my risk for heart disease?
• What is my blood pressure?  What does it mean for me, and what do I need to  do  about it?
• What are my cholesterol numbers?  (These include total cholesterol, LDL, HDL, and triglycerides, a type of fat found in the blood and food.)  What do they mean for me and what do I need to do about them?
• What are my “body-mass index” and waist measurement?  Do they mean that I need to lose weight for my health?
• What is my blood sugar level and does it mean I’m at risk for diabetes?  If so, what do I need to do about it?
• What other screening tests for heart disease do I need?
• What can you do to help me quit smoking?
• How much physical activity do I need to help protect my heart?
• What is a heart healthy eating plan for me?
• How can I tell if I may be having a heart attack?  If I think I’m having one, what should I do?

Take steps today to improve your heart health and reduce your chances of developing heart disease.

Nutritious Eating For the Heart & Brain

Posted on Tuesday, February 21st, 2012 at 11:27 am and filed under Healthy Living, Heart Health

When you take healthful eating to heart, it will go to your head, too.

A well-balanced, heart-healthy diet—rich in fruits, vegetables and whole grains—reduces plaque build-up in the arteries to help deliver a free-flowing stream of oxygen to all parts of the body, including the brain. This boosts mental performance, slows the aging process and lowers the risk of dementia.

Nutritious eating benefits the brain in many ways. Here are a few examples:

• Some vitamins—particularly folate and B12—help prevent the inflammation that causes plaque to narrow arteries, which can lead to heart attack and stroke, which, in turn, can diminish cognitive function. Folate comes from cooked, dry beans, peas, peanuts, oranges and orange juice, dark-green leafy vegetables like spinach and mustard greens, fortified cereals and enriched grain products. B12 is in salmon, trout, beef, poultry, cheese, eggs and fortified cereals.
• Antioxidants—such as vitamins A, C and E and nutrients lutein, lycopene and selenium—promote brain health. Good sources include dark-skinned fruits and vegetables. Vegetables include kale, spinach, brussels sprouts, alfalfa sprouts, broccoli, beets, red bell pepper, onion, corn and eggplant. Fruits high in antioxidants include prunes, raisins, blueberries, blackberries, strawberries, raspberries, plums, oranges, red grapes and cherries. Almonds, pecans and walnuts also are good antioxidant sources.
• Some minerals boost brain function. Iron—from organ meats, beef, pork and most legumes—supports focus and concentration. Zinc—from beef and other meats, oysters, whole-grain bread and soybeans—sharpens verbal memory, helping word recall.
• Omega-3 fatty acids in fatty fish, such as salmon, trout, halibut, mackerel and tuna, help build gray matter, promoting intellectual performance. WebMD reports that one study found that healthy adults who ate the most omega-3 fatty acids had the most gray matter in brain areas that regulate mood. Among cooking oils, canola and walnut oil, are the best sources of omega-3s. On the other hand, a diet high in saturated fats may raise the risk for Alzheimer’s disease.

 

Maintaining a healthy body weight—through healthful diet and exercise—is essential to heart and mind. The Alzheimer’s Association reports that a long-term study of 1,500 adults found that those who were obese in middle age were twice as likely to develop dementia. And those who also had high cholesterol and high blood pressure were six times at greater risk of dementia.

What’s the Link Between Gum Disease & Heart Health?

Posted on Thursday, February 16th, 2012 at 10:01 am and filed under Heart Health

Healthy gums, healthy heart?  Some experts agree that the key to overall good health starts in your mouth, and they are not referring simply to your pearly whites.  Good dental hygiene has long been touted as paramount in maintaining good health.  Dentists recommend brushing teeth at least 2 if not 3 times a day and a strict regimen of flossing daily, as well. On the surface, this is understandable. No one wants to be caught with food between their teeth or bad breath.

However, beneath the cosmetic surface lie the most important reasons for maintaining a healthy mouth. While some experts debate whether there is a direct link between gum disease and  heart disease – many agree the two have enough in common to warrant attention and that problems in the mouth can be indicative of and even contribute to underlying health issues in the rest of the body. The mouth is a source of bacteria, which can cause health concerns throughout the body under some circumstances.

In short, research and other medical studies have shown:

• Cuts in the gums can allow bacteria that gather in the mouth to enter the blood stream.  This can lead to infection in other parts of the body, which is especially problematic if your immune system is weak or you have existing heart valve issues.
• Periodontitis may be indicative of cardiovascular disease (stroke, blocked arteries, heart disease), possibly associated with oral bacteria and chronic inflammation periodontitis causes.
• People who have diabetes already have compromised immune systems unable to adequately fight infection.  Elevated  sugar levels may increase risks of frequent and serious infections in the mouth, damaging gums and bones and causing tooth loss.  Osteoporosis may be linked to periodontal bone and tooth loss.  Losing teeth before the age of 35 years could possibly be a risk factor for Alzheimer’s disease.
• Bacteria found in gum disease have also been found in plaque that clogs arteries, and also in vessels experiencing arteriosclerosis.
• Those with gum disease may be more likely to experience strokes.
• Inflammation found in gum disease increases the amount of protein in the body and may indicate inflammation in other areas of the body. These particular proteins are those used to measure a person’s risk for heart attack. When these protein levels rise, they could indicate a person’s increased probability of  a heart attack.

 

While the connection between gum disease and heart problems is not definitive and continues to be explored, experts agree that the same bacteria and inflammation found in gum disease are also found within underlying heart conditions.  All agree that it is important for people of all ages to practice good oral hygiene.

Seniors, who as they age become more at risk for developing heart problems and other arterial conditions, should take particular care of their mouths and gums.  Discuss with them common links between gum disease and heart problems.  Encourage regular dental check ups for early detection of gum disease and seek further medical evaluation if gum disease is found.  Explain how following an easy routine of brushing twice and flossing at least once daily can prevent complications such as tooth loss, periodontal disease, infection and more. Remind them to replace toothbrushes every three months. Following these simple steps can make a big difference in the quality of a senior’s overall health.

References:

Mayo Clinic. Oral health: a window to your overall health. Retrieved on December 10, 2011 from http://www.mayoclinic.com/health/dental/DE00001.

Doheny, Kathleen. Healthy teeth, healthy heart? Retrieved on December 11, 2011 from http://www.webmd.com/oral-health/features/healthy-teeth-healthy-heart.

Johns Hopkins Health Alert (2011). Gum disease and heart disease: what’s the link? Retrieved on December 11, 2011 from http://www.johnshopkinshealthalerts.com/alerts/

heart_health/gum-disease_5843-1.html?ET=johnshopkins:e63915:1259471a:

&st=email&s=EHH_111014_001.

Top 10 Foods for a Healthy Heart

Posted on Tuesday, February 14th, 2012 at 9:48 am and filed under Heart Health

The concept that particular foods promote healthier hearts is not new.  It is a fact that a well-balanced nutritional diet contributes to good health throughout a lifetime. For many people,  the risk of diseases such as Type II diabetes, high cholesterol, heart disease and coronary artery issues may be reduced by consuming healthy diets.  While it is important to begin healthy eating habits early in life, it can be just as vital to good health when healthy eating practices are followed in later years.  The effects of some illnesses can be controlled and perhaps averted by practicing good nutritional habits.

Eating well is especially important for seniors who become more susceptible over time to the effects from aging and symptoms of illnesses that afflict the elderly.  Seniors often battle loss of appetite, challenges in cooking healthy foods for one, and other health-related obstacles.  These challenges affect their overall health and wellbeing which allows them to continue living independent lives in their own homes. For these reasons, it is critical seniors consume healthy foods and snacks that promote good health. A doctor should be consulted before making any diet changes,

With these challenges in mind, Comfort Keepers^® has researched what experts advise are the top 10 best foods for health. Many of these foods take little or no time to prepare and can be added to existing diets to add nutritional components that promote better heart health.

1. Berries and grapes: While blueberries are a number one choice because they contain high levels of antioxidants, other berries such as raspberries, strawberries and even red grapes are beneficial. Add a handful of berries to your morning cereal, or munch on grapes for a healthy snack.
2. Fish: Salmon, mackerel and tuna are good sources of omega-3 fatty acids. Experts advise having fish at least twice a week for maximum benefits.
3. Whole grains: Choose breads, cereals, oatmeal, pasta and even snack crackers made of whole grains to reduce risk of heart disease and other chronic diseases.
4. Soy: Daily servings of soybeans like edamame, tofu, soy milk and yogurt are excellent sources of soy protein, linked to reduced risks of cardiovascular diseases, weight loss, and some types of cancers.
5. Nuts: Almonds, walnuts and pecans as daily snacks can reduce the risk of blood clots and may facilitate healthy arterial lining.
6. Olive oil: Olive oil contains a healthy type of fat that, when consumed in moderation, may help reduce risk of heart disease and promotes lower cholesterol levels.
7. Beans and lentils: Packed with protein, beans and lentils also contain levels of magnesium, iron and potassium that can support muscle and organ function, blood flow, and healthy bones. Choices of beans include chickpeas, kidney beans and black beans, all of which can be added to salads or soups. Red and green lentils are also excellent choices to add in soups.
8. Fruits and vegetables:  Think color. Dark leafy green, deep reds, yellows and oranges found in spinach, cooked tomatoes, squash and oranges are some choices. Daily intake of these foods has been linked to lower blood pressure, reduced risk of heart disease, and possible decreased risk of some cancers, along with lowered risk of eye diseases and digestive issues.
9. Yogurt: Yogurt containing live and active cultures is considered a probiotic by scientists. Research shows probiotics are connected with lowering some risk factors for cardiovascular disease.
10. Tea and coffee: Flavonoids found in both may reduce heart disease. Studies found that those who drink 3-6 cups of green and black tea or 2-4 cups of coffee a day are at lower risk for heart disease. However, go easy on the sugar added to these beverages to avoid complications sugar may cause!

 

Good heart health does not depend on food alone. Physical exercise, not smoking and other factors are crucial to maintain healthy heart function. Being aware of bodily changes during the aging process plays a large part in maintaining overall good health. Seniors should also visit their doctors regularly to ensure early detection of any issue that may involve the heart.

How Hypertension & Heart Disease Can Affect Memory

Posted on Thursday, February 9th, 2012 at 11:22 am and filed under Heart Health

Oops, you did it again…forgot someone’s phone number, could not remember what you had for lunch yesterday, or for a moment maybe you were not able to recall your neighbor’s name.  Simple signs, you chuckle to yourself, of growing older.  You might even laugh out loud with family and friends about losing your memory now that you are enjoying your senior years. After all, some degree of short-term memory loss is a sign of aging. Right?

Well, actually you could be wrong.  Studies regarding memory loss in seniors indicate that instead of being a sign of simply aging, short-term memory loss could be a symptom of the effects of hypertension or high blood pressure. Hypertension causes damage to blood vessels, resulting in plaque and other tissue buildup, which can break free and move with blood flow only to get trapped in smaller vessels.  This blockage can cause clots that prevent blood filled with oxygen and nutrients from traveling to the area of the body it supplies.  If clots or other blockage prevent oxygen from reaching cells in the brain responsible for memory, those cells die, inhibiting that function.

There are well-known conditions caused by hypertension such as stroke, aneurysm, heart and coronary artery disease.  While the effects of these conditions can contribute to complications of decreased blood flow throughout the body, vital brain cell loss can occur without your enduring a stroke or another critical health event.  The crucial connection that needs to be acknowledged here is that when brain cells governing memory die due to lack of blood flow – regardless of the cause – the result is potential damage to your brain.

Research indicates this loss of blood flow can cause other diseases to occur. Vascular dementia, one cause of dementia, may very well be caused by decreased or lack of blood flow to the brain.  In fact, studies indicate that people who have hypertension in their middle-aged years are at increased risk for developing dementia as they age.  Mild cognitive impairment, the shift in memory and comprehension that begins in the elderly and is also typical of complications of Alzheimer’s, can also be caused by the effects of arterial damage prohibiting blood flow.

Hypertension often goes undiagnosed for years, especially in people who do not have regular medical check ups.  Memory loss due to hypertension alone is caused by detrimental elements that progress over time, decreasing or halting blood flow to parts of the brain that are critical to its proper function. Brain cells can slowly die due to lack of blood flow, causing a person to experience subtle changes in memory and other cognitive functions.  For this reason, any changes in memory that occur as you or your senior family member transition into the golden years should not be ignored.

High blood pressure can be detected by a simple blood pressure check, which can often be performed at machines now available in local drug stores. If you suspect you or the senior loved one in your life may be at risk, it is well worth a trip to find out.  Keep in mind, however, that while a trip to the store is more convenient than a visit to the doctor, it is still important to seek medical advice for proper diagnosis and treatment.

References:

Mayo Clinic (2011). High blood pressure dangers: effects of hypertension on your body. Retrieved on December 10, 2011 from http://www.mayoclinic.com/health/high-blood-pressure/HI00062.

Kirchheimer, Sid (2003). Short-term memory slightly worse in those with hypertension.

Retrieved on December 10, 2011 from http://www.webmd.com/hypertension-high-blood-pressure/news/20030923/high-blood-pressure-causes-memory-lapse.

John Hopkins Medicine (2011). How does hypertension affect memory? Retrieved on December 10, 2011 from http://www.johnshopkinshealthalerts.com/alerts/

hypertension_stroke/memory_hypertension_3838-1.html?ET=johnshopkins:

e44738:1259471a:&st=email&s=ESH_110301_001