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Heart Health

"Take care of your body with steadfast fidelity."
-- Goethe

Love Yourself - Learn the Basics of Heart Health

When it comes to your health, knowledge really is power. It's critical for you to know your family history, as well as your numbers and risk factors. Then, you can create a lifestyle plan to protect your heart. Here are some of the basics: 

   Know your numbers:

• Blood Pressure - Many factors can play a role in your blood pressure from your stress levels to what you eat. If you have high blood pressure, also called hypertension, your heart must work harder to pump blood. Aim for a reading of less than 120/80 mmHg.
• Cholesterol - Cholesterol is necessary for building cell membranes. However, when it gets out of balance, problems begin to occur in the body. When it come to Total Cholesterol, aim for less than 200 mg/dL. High levels of LDL ("bad") cholesterol raise your risk of heart disease because it can build up inside your blood vessels, leading to narrowing and hardening of your arteries. Less than 100 mg/dL of LDL is optimal, whereas 160 to 189 mg/dL is high. HDL ("good") cholesterol, on the other hand, removes deposits from inside your blood vessels and takes them to the liver for removal. Low levels of HDL cholesterol increase your risk of heart disease so strive for 50 mg/dL or higher.
• Triglycerides - These are chains of high-energy fatty acids which provide much of the energy needed for cells to function. High triglycerides have been associated with heart disease, and it is good for the levels to be less than 150 mg/dL.
• Fasting Glucose - High glucose levels increase the risk of heart disease. Aim for a fasting glucose of less than 100 mg/dL. Also, note that blood glucose is higher after meals and usually lowest in the morning.
• Body Mass Index (BMI) - Being overweight or obese is a risk factor for heart disease. BMI is a measure of your weight relative to your height, and is an indicator of total body fat. A BMI over 25 indicates you are overweight; over 30 indicates you are obese. Note that BMI does not show the difference between fat and muscle, so it does not always accurately predict when weight could lead to health problems - particularly for people who are very short (under 5 feet), older people who have lost muscle mass, or those who have a lot of muscle.
• Waist Circumference - Your waist measurement is a clue to predicting insulin sensitivity and determining what's called central obesity, which are risk factors for heart disease, as well as diabetes. Central obesity means carrying extra weight around the waist, as opposed to the hips. A waist measurement of more than 40 inches for men and more than 35 inches for women means you have central obesity. Your risk of heart disease is higher because abdominal fat can increase the production of LDL (bad) cholesterol, the type of blood fat that can be deposited on the inside of blood vessel walls. To measure your waist, place a tape measure around your bare abdomen just above your hip bone. Be sure that the tape is snug, but does not compress your skin, and is parallel to the floor.

  Know the warning signs:

• Chest discomfort.  Most heart attacks involve discomfort in the center of the chest that lasts more than a few minutes, or that goes away and comes back. It can feel like uncomfortable pressure, squeezing, fullness or pain.
• Discomfort in other areas of the upper body. Symptoms can include pain or discomfort in one or both arms, the back, neck, jaw or stomach.
• Shortness of breath. This feeling may occur with or without chest discomfort.
• Other signs of discomfort. These may include breaking out in a cold sweat, nausea or lightheadedness.
• Note: Women are somewhat more likely than men to experience some of the other common symptoms, particularly shortness of breath, nausea/vomiting and back or jaw pain.

If you smoke, quit:

• Smoking doubles your risk of getting heart disease. Cigarette smoking is the most important preventable cause of premature death in the United States. In relation to heart disease, smoking increases blood pressure, decreases exercise tolerance and increases the tendency for blood to clot. It also decreases HDL cholesterol.
• Get help to quit. If you find it a challenge to quit on your own, seek professional help. There are another of smoking cessation programs which have been successful.

Dear Dr. Terri K: My blood pressure is high and, because I have a family history of heart disease, my doctor said I may have to go on medication. He recommended getting my stress levels under control, as well as losing about 10 pounds. I frankly don't know where to start. I've never been successful with diets and I have a lot of pressures on my new job. Can you share a basic game plan? I'm only 41 and I really don't want to go on meditation!  - MARY

Mary: First, congratulations for wanting to take control of your health. The key is to start small and be consistent. Here are some basic lifestyle suggestions:

1. Find a motivating WHY - Think about why it is important for you to be healthy. What are the things you want to accomplish in your life? What makes your heart sing? Is it nurturing a healthy and happy family? Is it traveling the world with your partner? One basic tenet of Power Living® Principle #3: Honor your Body is "When there is a motivating WHY, the HOW becomes easier." Tie your lifestyle goals to your life vision. Remember, you must have the energy to fulfill your divine destiny. Also, note that a physical condition is often a symptom of a spiritual, mental or emotional dis-ease... a disconnect with your heart. So, truly search your heart to find out what brings you joy. 
2. Add more movement into your daily routine - Get at least 30 minutes of physical activity 3-5 times per week to improve your general health and lose weight. It may also balance production of neurotransmitters and reduce stress levels. You don't have to go to the gym. Use the stairs instead of the elevator. Take a walk after dinner instead of watching television. Put some music on a dance around as you vacuum the carpet. The key is to get the body moving.   
3. "Crowd out" the high-stress foods - Instead of eliminating everything you like, begin to add more fruits, vegetables, whole grains and fish. Experiment with spices as you reduce the salt. Go for natural sweeteners, such as agave nectar, in order to reduce sugar, trans fats, and processed desserts/snacks. Make your own delicious smoothies instead. Think moderation versus deprivation. Your taste buds will actually begin to change and your body will crave the "good-for-you" foods.
4. Practice relaxation techniques - Stress has been linked to weight gain, as well as high blood pressure. One of the most important things you can do is to learn relaxation techniques, such as deep breathing and visualization.  Yoga may be good because it combines physical activity with self-awareness. The combination of breathing techniques, asanas (postures), deep relaxation and meditation can help you feel calm, centered, and in control.
5. Take "Mini-Escapes" at work - Studies have shown that it is important to take a break every 90 -120 minutes for peak performance. This strategy may also help reduce stress at work. Even if you simply take a walk around the block, get up and change your environment. You can also practice deep breathing and chair yoga techniques at your desk. Use the Power Living®: Mini-Escapes relaxation CD as a support tool.
6. Make sleep sacred - Sleep is the time when the body heals and the mind assimilates the learning from the day. Lack of sleep can affect your stress levels, as well as sabotage your attempt to lose weight. Although there is no one formular for how much sleep is enough, most adults need between 7 to 8 hours of uninterrupted sleep a night. You should wake up refreshed in the morning without the use of an alarm clock and feel energetic all day.

Honor your body. Today, take control of your health. Use the power of choice to change your lifestyle. You can make it happen. Start Power Living® today!

- T

• American Heart Association - The American Heart Association is a national voluntary health agency whose mission is: "Building healthier lives, free of cardiovascular diseases and stroke." The website offers a host of tools to help you eat healthy, exercise and understand your risk factors. 
• MedlinePlus: Heart Diseases - This site offers comprehensive information on all aspects of cardiovascular disease. It is a service of the U.S. National Library of Medicine and the National Institutes of Health.
• Centers for Disease Control and Prevention - The CDC website offers a range of information for consumers and health professionals on cardiovascular disease from fact sheets to training modules.   
• FDA Heart Health Online - This website from the U.S. Federal Drug Administration provides information about the products used to prevent, diagnose, and treat cardiovascular disease. It includes full descriptions and patient instructions for many medications, medical devices, and diagnostic tests for CVD.

Do you have questions about managing a specific stressful situation? Are you confused about certain foods or herbs? Do you need some insights regarding a career shift and discovering your Purpose? Then... Ask Dr. Terri K. Email your questions to askdrterrik@power-living.com.  If you still desire on-going, individualized attention, then try out our one-on-one coaching. For more information, email coaching@power-living.com or call 212.901.6913.