Connect with us

NewsMakers

Simple steps to keep your heart healthy beyond the love month

Looking after and maintaining heart health, however, should not be limited to February. It is important to show our hearts extra love and attention even beyond the heart month. Here are easy-to-remember steps you can add to your everyday routine to keep your heart healthy and happy year-round.

Published

on

Showing extra love and affection to family, friends and that special someone is what Valentine is all about for many. Often overlooked is the importance of love and care for oneself. February, after all, is not only the month of romance; it is also the month dedicated to heart health.

Many initiatives were launched last February to encourage mindfulness about having a healthy and happy heart in celebration of the Philippine Heart Month. These were especially important as cardiovascular diseases (CVDs) remain the world’s leading cause of death, accounting for about 1 in every 3 deaths globally. In the Philippines, the incidence of deaths caused by hypertension and diabetes mellitus, both of which can lead to heart diseases, rose in 2021.

Looking after and maintaining heart health, however, should not be limited to February. It is important to show our hearts extra love and attention even beyond the heart month. Here are easy-to-remember steps you can add to your everyday routine to keep your heart healthy and happy year-round.

Eat healthy

In a recent webinar by the Philippine Heart Association, heart doctors encouraged Filipinos to follow the 5-2-1-0-0 regimen. What this means is that the daily diet should have at least 5 servings of fruits and vegetables, only 2g (or one teaspoon) of salt and 0 sugary drinks. Aside from this, the regimen also advises at least 1 hour of daily physical activity and zero smoking.

Additional healthy alternatives for guilt-free eating include:

● Choosing natural seasoners such as calamansi instead of high-sodium condiments like soy sauce, fish sauce or ketchup

● Having fresh fruits instead of sweetened snacks such as cakes and cookies for dessert 

● Drinking more water and less artificially sweetened beverages 

Move more

Working or studying from home means being glued to one’s seat for 8 hours or even more a day unlike when commuting to work or school that requires some walking or even running at times. As such, it is crucial to allot some time to stretch and move around. As mentioned, heart experts also recommend getting at least 1 hour of exercise or physical activity per day to strengthen the heart.

An entire hour dedicated to just exercise may sound daunting, but there is a workaround: This 1 hour can be spread throughout the day. Small amounts of moderate physical activity that increase the heart rate such as brisk walking, climbing stairs, gardening or doing household chores are already a good start. Gradually increase the duration, frequency and intensity of these activities to maybe engaging in actual exercises or workouts even at home. 

Say no to smoking

According to the Department of Health (DoH), 15.5 percent of Filipino adults are tobacco smokers and approximately 1 in 10 Filipino adult men smoke tobacco on a daily basis. These statistics are alarming as tobacco use and exposure to second-hand smoke are common heart killers.

Quitting smoking can reduce the risk of CVDs. In fact, within a year of quitting, the risk for heart attack drops dramatically. Within five years, reformed smokers are about as likely to experience a stroke as a person who has never smoked. So, quitting or not smoking at all is a big gift of health that you can give your heart.

Monitor your blood pressure 

Hypertension is the one of the biggest risk factors for various cardiovascular diseases, including stroke, coronary artery disease and heart failure. Data from the DoH reveal 25.8 percent of adult Filipinos werediagnosed as hypertensive and 54.5 percent are currently on medications to control their hypertension.

Hypertensive or not, listen to your heart. One of the best ways to do this is to make it a habit to monitor your blood pressure. Products such as OMRON’s line of digital blood pressure monitors (BPM) have made this easier than ever, and from the comforts of home.

OMRON’s digital BPMs are equipped with the latest technology to make heart health monitoring as intuitive as possible. They are also easily accessible through the most trusted local pharmacies and drugstores or online via OMRON’s flagship e-commerce stores.

So, whether it be the love month or any other day of the year, always show your heart some love. You can start with these simple reminders. 

NewsMakers

5 Steps for women to reduce their risk of COPD

Women tend to develop COPD earlier in life than men and are more likely to have severe symptoms and be hospitalized with the disease. The good news? According to the National Heart, Lung, and Blood Institute, there are steps you can take to reduce your risk for COPD.

Published

on

If you’re a woman who tries to stay healthy, you may exercise several times per week, watch what you eat and get 7-9 hours of sleep each night. But are you listening to your lungs?

Chronic obstructive pulmonary disease (COPD), a leading cause of disability and death in the United States, takes an especially heavy toll on women. You may think problems like shortness of breath, frequent coughs or wheezing are just signs of getting older, but it’s important to pay attention to these symptoms and discuss them with your doctor.

COPD is a serious lung disease that causes breathing problems and worsens over time. It has often been considered a man’s disease. Yet more women than men have been diagnosed with COPD in the past decade, and over the past 20 years more women have died from it, according to the US Centers for Disease Control and Prevention.

Women tend to develop COPD earlier in life than men and are more likely to have severe symptoms and be hospitalized with the disease. The good news? According to the National Heart, Lung, and Blood Institute, there are steps you can take to reduce your risk for COPD.

Don’t Smoke

You probably already know cigarette smoking is harmful  but did you know that women may be more vulnerable to the effects of smoking? Women who smoke tend to get COPD at younger ages and with less cigarettes smoked than men. COPD is the leading cause of death among U.S. women smokers.

If you do smoke, it’s never too late to quit.

If you thought vaping was a healthy alternative to smoking, think again. Researchers are still learning about the long-term health effects of e-cigarettes, but they may contain as many, if not more, harmful chemicals than tobacco cigarettes.

Avoid Pollutants

Among people with COPD who have never smoked, most are women. Women may be more vulnerable to indoor and outdoor air pollution. Women’s smaller lungs and airways mean the same amount of inhaled pollutants may cause more damage.

Working in places like nail salons, hair salons or dry cleaners can expose you to harmful chemicals. If you’re exposed to chemical fumes at your job, talk to your employer about ways to limit exposure. Better ventilation and wearing a mask can help.

Stay Current on Vaccines

People at risk for COPD are more likely to have serious problems resulting from some vaccine-preventable diseases. Ask a health care provider about getting vaccinated against the flu, pneumococcal disease and COVID-19.

Talk to Your Doctor About COPD

Women with COPD tend to be diagnosed later than men when the disease is more severe and treatments are less effective. If you think you could be at risk, or you are having symptoms, bring it up with your health care provider. Treatment can ease symptoms and improve your ability to exercise.

Learn More to Breathe Better

Find more information on COPD from NHLBI’s Learn More Breathe Better program at copd.nhlbi.nih.gov.

Continue Reading

NewsMakers

2 Steps to save a life

“By equipping people with Hands-Only CPR training, we are empowering them to spring into action if a loved one needs help, as the majority of cardiac arrests occur at home.”

Published

on

More than 350,000 sudden cardiac arrests occur annually outside hospital settings. However, a hands-on emergency intervention like cardiopulmonary resuscitation (CPR), especially if performed immediately, can double or triple a cardiac arrest victim’s chance of survival.

According to the American Heart Association, 70% of cardiac arrests – electrical malfunctions in the heart that cause an irregular heartbeat (arrhythmia) and disrupt the flow of blood to the brain, lungs and other organs – occur at home, but often family and friends who witness a child, spouse, parent or friend going into cardiac arrest hesitate to perform potentially lifesaving CPR for fear of making the situation worse.

“By equipping people with Hands-Only CPR training, we are empowering them to spring into action if a loved one needs help, as the majority of cardiac arrests occur at home,” said Dr. Anezi Uzendu, M.D., interventional cardiologist and American Heart Association volunteer.

As part of its Hands-Only CPR campaign, nationally supported by the Elevance Health Foundation, the American Heart Association aims to increase awareness about the importance of bystander CPR and offers these two simple steps:

1.      Call 911.
2.      Push hard and fast in the center of the chest of the individual experiencing cardiac arrest.

Using the beat of a familiar song with 100-120 beats per minute, such as “Stayin’ Alive” by the Bee Gees, can help you stay on pace with the necessary compressions.

“Being able to efficiently perform Hands-Only CPR in the moment can mean the difference between life and death, and by following these two simple steps we can increase someone’s chance of survival from cardiac arrest,” said Shantanu Agrawal, M.D., board certified emergency medicine doctor and chief health officer at Elevance Health. “As a longstanding supporter of the American Heart Association, we remain focused on working together to improve health inequities in our communities by expanding access to training and increasing the number of people who learn and feel confident performing Hands-Only CPR to save lives.”

To find more information, watch a livestream video demonstration of Hands-Only CPR or download a first aid smartphone app, visit heart.org/CPR.

Continue Reading

NewsMakers

What you eat could contribute to your menstrual cramps

Roughly 90% of adolescent girls experience menstrual pain. Most use over-the-counter medicine to manage the pain but with limited positive results. Evidence has highlighted that diets high in omega-3 fatty acids and low in processed foods, oil, and sugar reduce inflammation, a key contributor to menstrual pain.

Published

on

Despite the fact that menstrual pain (dysmenorrhea) is the leading cause of school absences for adolescent girls, few girls seek treatment. An analysis of relevant studies suggests that diet may be a key contributor, specifically diets high in meat, oil, sugar, salt, and coffee, which have been shown to cause inflammation.

Roughly 90% of adolescent girls experience menstrual pain. Most use over-the-counter medicine to manage the pain but with limited positive results. Evidence has highlighted that diets high in omega-3 fatty acids and low in processed foods, oil, and sugar reduce inflammation, a key contributor to menstrual pain.

This analysis was designed to study the effect of diet on menstrual pain and identify which foods contribute to it and which can reduce it. Research was conducted through a literature review that found multiple studies that examined dietary patterns that resulted in menstrual pain. In general terms, these studies found that diets high in omega-6 fatty acids promote inflammation and foods high in omega-3 fatty acids reduce it. The muscles in the uterus contract because of prostaglandins, which are active in inflammatory responses. When measuring the Dietary Inflammatory Index, it was found that those on a vegan diet (that excluded animal fat) had the lowest rates of inflammation.

“Researching the effects of diet on menstrual pain started as a search to remedy the pain I personally experienced; I wanted to understand the science behind the association. Learning about different foods that increase and decrease inflammation, which subsequently increase or reduce menstrual pain, revealed that diet is one of the many contributors to health outcomes that is often overlooked. I am hopeful that this research can help those who menstruate reduce the pain they experience and shed light on the importance of holistic treatment options,” says Serah Sannoh, lead author of the poster presentation from Rutgers University.

“Since menstrual pain is a leading cause of school absenteeism for adolescent girls, it’s important to explore options that can minimize the pain. Something like diet modification could be a relatively simple solution that could provide substantial relief for them,” said Dr. Stephanie Faubion, NAMS medical director.

Continue Reading
Advertisement
Advertisement

Like Us On Facebook

Facebook Pagelike Widget

Most Popular

Copyright ©FRINGE PUBLISHING. All rights reserved.