Thump-thump. Thump-thump. That’s the sound of your heart beating, and you probably hear it any time you jog across a street or break a sweat. Your ticker works all day long, keeping your body functioning. So how are you keeping it healthy?

In the United States, the leading cause of death is heart disease. Every day, people die of heart attacks and other heart-related issues. Some people are born with heart conditions, but others develop them over the course of their lives.

Here are some simple steps to achieving a better cardio condition.

• Stop smoking. Tobacco use is a leading cause of heart disease, so make every effort to stop. This can be difficult, since addiction can be both physical and psychological. Talk to your doctor about the best strategies. And if you don’t smoke, don’t start!

• Brush your teeth. It may sound too simple, but just the acting of brushing your teeth can help your heart. Without good oral hygiene, bacteria from your teeth can enter your blood and harm your heart. So practice a good routine at least twice a day.

• Lose weight. You don’t have to be model-thin, but if you’re overweight, even losing just a few pounds will help. Extra pounds put extra pressure on your heart and other organs, which can lead to heart attack, stroke, and further problems.

• Be active. Experts suggest that you exercise most days of the week, at least for 30 minutes each day. This will keep your heart in good shape, help you burn calories, and improve your mood.

• Watch your numbers. Make sure you have regular checkups and know your blood pressure and cholesterol readings. If your numbers are too high, talk to your doctor about ways to get them down.

• Manage your diet. Take a look at what you eat each day. If it’s mostly burgers and fries, see how you can change that. Heart-healthy foods include fresh fruits and vegetables, beans and nuts, whole grains, and protein from soy and fish. Avoid salty and processed food whenever possible.

• Relieve stress. Everyone faces pressure—at home, at work, with relationships—but how you handle that pressure makes all the difference. Find ways to relax and let those problems go, at least for a few minutes each day. Go for a walk, join a yoga class, meditate—do whatever it takes to control the stress you feel.

Remember that it’s up to you to protect your health, and taking care of your heart is a good place to start.

To learn more about heart disease and how to prevent it, contact Edward White Hospital. Visit us online or call Consult-A-Nurse® at 1-888-243-3627. Serving St. Petersburg and all of Tampa Bay, we’re here to answer all your questions.

Sources:
Edward White Hospital
American Heart Association

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You’ve reached those “golden years”—a time when the kids are grown and you’re not working as much as you used to. These can be great years. Or these can be years that are marked by medical issues. As you consider the decades ahead of you, see what steps you can take to stay healthy and active.

Experts say that one of the most critical aspects of healthy aging is remaining connected. It’s important that you maintain your role in your community, and there are many ways to do that:

• Join a group: No matter where you live, find others with similar interests and get together on a regular basis. Maybe you enjoy doing crafts, reading books, or playing chess. Share those hobbies with others and get to know the other members of the group.

• Volunteer: If you are retired, you may find that you still want to contribute to your community. One great way to do that is to give your time. Volunteer at your local hospital or animal shelter. Or help collect and distribute supplies for the local food bank. You’ll meet wonderful people and you may find the experiences to be very rewarding.

• Play a game: Join others for tennis, golf, Wii bowling, or other activities. This will keep you moving and you’ll make some terrific friends.

While remaining connected is important, staying physically healthy is a key factor in your enjoying your golden years. Here are some ideas for being your healthiest self:

• Eat a balanced diet: Make sure you incorporate a variety of fruits, vegetables, and whole grains in your meals. These have minerals and antioxidants that ward off cancer and other diseases, and the fiber also keeps your digestive system working smoothly. If you’re tired of the same old thing, spice up your table with some new recipes.

• Stay active: Get together with the people around you, and make a plan to keep moving. Go for daily walks, or schedule a weekly round of golf.

• Keep your brain sharp: In addition to playing the games mentioned earlier, try activities that stimulate your mind. These can include Sudoku, crossword puzzles, and other word games. Some studies have shown that these kinds of hobbies can help keep memory loss at bay.

• Get screened: Talk to your doctor about illnesses you should be screened for. If you’re a woman, these can include breast cancer and osteoporosis; if you’re a man, prostate cancer can be a concern. And everyone should maintain a regular schedule of checkups for sight and hearing.

Every person’s situation is different. For many people, these years are filled with visits from the grandchildren, community get-togethers, and family events. But for other people, these years can seem lonely or depressing. Maybe your family does not live nearby, or maybe your financial situation is difficult. In this case, it’s even more important that you surround yourself with friends and take part in activities. But if you find yourself feeling blue and losing interest in everyday events, talk to your doctor about being screened for depression.

No matter what your situation, find things to be grateful for each day. Maybe a recent health test came back clear, maybe your granddaughter is visiting for the weekend, or maybe the strawberries at the local market were perfectly ripe. Notice wonderful things—both big and small—and make each day something to treasure.

If you’d like to get together with other health-minded people in the St. Petersburg area, join H2U at Edward White Hospital. As a member of this group, you’ll have access to timely health updates, you’ll receive our newsletters, and you’ll meet people with interests similar to yours. Visit our website for more information.

And if you have any medical questions, feel free to call Consult-A-Nurse® at 1-888-243-3627. Nurses and referral specialists can answer your questions 24 hours a day.

Sources:

Centers for Disease Control and Prevention
Healthy Aging
Edward White Hospital

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Do you know your number? Most doctors say your total cholesterol should be less than 200, but that’s only part of the story.

Cholesterol has different components:

• LDL—This is short for low-density lipoproteins, and it’s known as the “bad cholesterol.” It can cause fat build-up in your blood vessels and lead to heart disease.
• HDL—This is short for high-density lipoproteins, and it’s known as the “good cholesterol.” It can remove fat from blood vessels and protect you against heart disease.
• Triglycerides—These are a form of fat in your body, most common for people with diabetes.

If your LDL and triglycerides are too high, you should consider changes to improve your numbers.

Cholesterol comes from two places: your body and your food. Since you can’t control the genes you were born with, your best strategy for lowering your cholesterol is altering your diet and your lifestyle. Here are some suggestions:

• Increase low-fat foods. Choose fresh fruits and vegetables, as well as whole grains. These are also high in fiber, which makes you feel full longer.
• Increase good fats. These benefit your HDL levels and are found in seeds, nuts, and fish.
• Limit your intake of not-so-healthy choices. These include fatty foods, fried foods, and simple sugars, such as red meat, French fries, white bread, and baked goods.
• Stay active. Studies show that regular exercise can improve your heart function. It also lifts your mood and helps you maintain a healthy weight.
• Quit smoking. If you smoke, talk to your doctor about the right way to quit. Tobacco use has been tied to numerous health issues.
• Watch your alcohol. Doctors recommend no more than one drink a day for women, two for men.

If you make dietary and lifestyle changes and your cholesterol is still too high, talk you your doctor about medication that might help. Some statins have been shown to help lower cholesterol and reduce heart disease.

For more information about your cholesterol and how to control it, contact Edward White Hospital. Visit us online or call Consult-A-Nurse® at 1-888-243-3627. We’re here to help you make every day a healthy one.

SOURCES
Edward White Hospital
American Heart Association

You may have just enjoyed a long Labor Day weekend. But now you’re back at the office, ready to tackle the to-do list waiting for you. Before you start, take a look around. How healthy is your workplace? And are there steps you can take to make it better?

Most of us spend more time at work than we do waking hours at home. So it’s important to make sure that worksites are well equipped and meet safety standards. Here are some guidelines for reducing injuries and staying healthy:

• Mind your posture: Your mother told you to sit up straight, and she was right. If you slouch at your desk or hunch over a factory line, your muscles will pay the price. Sitting or standing with proper alignment will better distribute weight and take the pressure off your joints. When you sit, be sure to keep your feet flat on the floor or on a proper foot rest. If you stand for most of the day, wear supportive shoes or use cushioned mats.

• Get the right stuff: Make sure you’re using chairs, wrist pads, and other tools that are ergonomically sound. Adjust your chair height and computer screen position so there is no pressure on your back and arms. Get familiar with the equipment that is required for your job, and be sure to use the right tools for a given task.

• Check your lighting: Whatever your profession, make sure you have enough light to do your work. If fluorescent bulbs are causing glare, talk to your manager about alternatives.

• Stay focused: You need to be alert and professional at work, so never use any alcohol or drugs on the job. If other obstacles—such as noisy colleagues or faulty equipment—are affecting your productivity, talk to your supervisor.

• Take a break: No matter what your job is, give yourself some downtime. Stand up and stretch. Do arm circles or shoulder rolls to release tension, and let your eyes focus on something other than a computer screen. If you do repetitive movements throughout the day, try to vary them. When you’re sick, allow yourself time to get better. Stay home and keep your illness from spreading to your co-workers.

• Speak your mind: Talk to management about having safety awareness meetings. This will allow all staff members to get together and discuss broken equipment, hazards, and other concerns.

• Know your route: In case of emergency, be familiar with the evacuation plan for your worksite or office. If there is no map posted, ask a supervisor to supply one.

• Follow procedure: If you do get hurt, tell your manager immediately. Be sure to get the appropriate medical attention and file the required paperwork.

To learn more about occupational health and office safety, contact Company Care at Edward White Hospital. Visit us online or call Consult-A-Nurse® at 1-888-243-3627. We want to make each day a safe one.

SOURCES
eOrthopod
New Jersey Department of Health and Senior Services
UCLA Ergonomics