February is American Heart Month, meaning it is a great time to take steps to lessen your risk of cardiovascular diseases (CVDs), illnesses affecting your heart and blood vessels. CVDs are not only the leading cause of death in the United States, but throughout the world, and according to the American Heart Association (AHA), they are responsible for one in three women’s deaths per year.
Here are practical steps you can take to protect your heart health:
• Stop smoking. According to the Centers for Disease Control and Prevention, a quarter of CVD deaths result from smoking. Consult with your doctor for tips on stopping or for guidance on support groups or programs that might help you quit.
• Lower your alcohol intake. A March 2022 JAMA study reported that any amount of alcohol was bad for your heart health, which includes red wine. Smaller amounts, of course, pose a lower risk, so reducing your alcohol consumption will improve your health.
• Increase your exercise level. You do not have to live at the gym to be healthy, but you should get a minimum of 150 minutes of moderate exercise each week (such as dancing or walking at a quick pace). A couple of days of strength exercises will also help you keep your heart healthy.
• Join a class focused on your health issues. The Eskenazi Health Center Hypertension Education Program, for example, is a three-to-five-week class in which you have the guidance of a nurse, pharmacist, lifestyle coach and dietitian in creating a plan to lower your blood pressure. Consider joining the Eskenazi Health Center Diabetes Education Program as well if you have that disease; diabetes is a risk factor for CVDs. To register for either free course, call 317-880-3132.
• Improve your diet. Eat more fruits, vegetables, legumes, nuts, seeds and whole-grain foods and limit your meat and dairy consumption. Changing your diet is never easy, so don’t feel you need to alter everything at once. Even if you’re not in Eskenazi Health’s hypertension or diabetes education program, you can get general wellness guidance through the Eskenazi Health Healthy Me program (eskenazihealth.edu/programs/healthy-me).
• Monitor your blood pressure. Waiting for your annual doctor’s appointment to get your blood pressure checked is not enough, especially if you’re getting older, are pregnant or are in menopause — all of which can put you at greater risk of CVDs. You can purchase a monitor for home use or take advantage of free self-monitoring stations, which you can find at numerous pharmacies and some stores.
In addition to practicing these tips for improving your own heart health, keep a watch on your peers’ heart health as well: during a stroke or heart attack, we all benefit from one another’s aid. While the AHA cites pain in the center of the chest as the most common heart attack symptom for men and women, women are also likely to experience other/additional symptoms, such as shortness of breath, upper body pain (such as in the back, jaw, arm/s or neck) and stomach upset. Additional symptoms, according to the AHA, include lightheadedness, nausea, rapid/irregular heartbeat, exhaustion and cold sweat.
The acronym B.E. F.A.S.T. tells you what to look for if you suspect someone has had a stroke:
• Balance (difficulties keeping one’s balance)
• Eyes (vision worsens or is blurred or doubled)
• Face (drooping or numb on one side)
• Arm (one arm weak or numb or drifts down if both are raised)
• Speech (slurred or challenging for the victim)
• Time (call 911 if you notice these signs). Stroke can lead to brain damage in minutes.
For lifestyle change tips or guidance on CVDs, rely on your primary care provider. If you are due for an appointment or are looking for a new provider, contact Eskenazi Health Connections at 317-880-7666.
Nydia Nunez-Estrada, M.D., family medicine specialist with Eskenazi Health Center Grande