Go Red For Women® Campaign!

Do you know the warning signs?

Too many women die each year because they are unaware that heart disease is their No. 1 killer. Right now, one in three women die of cardiovascular disease and 90 percent of women have one or more risk factors for developing heart disease in the future. Last week I attended the luncheon at IU Health Ball Memorial Hospital where DR. Chao-wen Lee presented some astonishing facts about women’s health. 

Heart disease can be prevented. In fact, research shows that 80 percent of cardiac events in women are linked to poor choices, involving diet, exercise and smoking. Women must make the right choices to change this statistic,‖ said Nieca Goldberg, M.D., Go Red For Women spokesperson and medical director of New York University’s Women’s Heart Center. ―We must speak up and spread the word in order to motivate women to make lifesaving and heart-healthy choices.

IU Health Ball Memorial Hospital has listed tips for you to pay attention to:

Learn the systems of a health attack:

·       Uncomfortable pressure, squeezing, fullness or pain in the center of your chest that lasts more than a few minutes, or goes away and comes back

·       Pain or discomfort in one or both arms, the back, neck, jaw, or stomach

·       Shortness of breath, with or without chest discomfort

·       Other signs: breaking out in a cold sweat, nausea or lightheadedness

WHAT TO FDO DURING A HEAT ATTACK?

If you experience any of these signs or systems:

·       Do not wait to call for help. Dial 9-1-1, make sure to follow the operator’s instructions and get to a hospital right away.

·       Do not drive yourself or have someone drive you to the hospital unless you have no other choice

·       Try to stay calm as possible and take deep, slow breaths while you wait for the emergency responders.

Make sure you know the early warning signs.

         

Nancy Larson is the Director of Human Resources for the County Government.

Please feel free to contact her at: nlarson@co.delaware.in.us or my.healthiswealth@comcast.net

De-Stress Today!

 

Stress is apparent in our daily lives, whether we like it or not. Everyone deals with stress in different ways, here are 4 healthy ways you can manage it!

1.  Positive Self-Talk
We all talk to ourselves; sometimes we talk out loud but usually we keep self-talk in our heads. Self-talk can be positive ("I can do this." "Things will work out.") or negative ("I'll never get well." "I'm so stupid.").  Negative self-talk increases stress, whereas positive self-talk helps you calm down and control stress. With practice, you can learn to turn negative thoughts into positive ones.

2.  Emergency Stress Stoppers
Stress is all around us — at work, at home, on the road, and in public places. Stress is often caused by poor communication, too much work, and simple hassles like standing in line. Emergency stress stoppers help you deal with stress on the spot.  Use the list below to check off some emergency stress stoppers that might help you. Remember that you may need different stress stoppers for different situations.

• Count to 10 before you speak.
• Take 3 to 5 deep breaths.
• Walk away from the stressful situation, and say you will handle it later.
• Go for a short (2-minute) walk.
• Do not be afraid to say, "I'm sorry," if you make a mistake.
• Set your watch 5 to 10 minutes ahead to avoid the stress of being late.
• Break down big problems into smaller parts. For example, answer one letter or phone call per day, instead of dealing with everything at once.
• Drive in the slow lane (but not too slow), to help you stay calm while driving.
• Smell a rose, hug a child, pet or friend, or smile at your neighbor

3. Finding Pleasure
When stress makes you feel bad, do something that makes you feel good! Doing things you enjoy is a natural way to fight off stress.  What do you like doing?  Some people like to watch wildlife, garden, play or listen to music, cook, exercise, or relax outdoors.

You don't have to do a lot to find pleasure. Even if you are ill or feeling down, you can find pleasure in simple things such as going for a drive, chatting with a friend or reading a good book.  Try to do at least one thing every day that you enjoy, even if you only do it for 15 minutes.


4.  Daily Relaxation
Breathing deeply is a simple way to reduce stress.  Try this deep breathing exercise the next time you need a moment to relax:

• Sit in a comfortable position with your feet on the floor and your hands in your lap, or lie down. 
• Close your eyes, and picture yourself in a peaceful place. Perhaps you are lying on the beach, walking in the mountains, or floating in the clouds. Hold this scene in your mind.
• Inhale and exhale. Focus on breathing slowly and deeply.
• Continue to breathe slowly for about 10 minutes or more.

Try to take at least 5 to 10 minutes every day for deep breathing, or another form of relaxation.

American Heart Month and Valentine's Day

Wednesday February 13, 2013

Having a heart-smart meal with your sweetheart? This is a great time to start making healthier food choices as a step to reduce the risk of heart disease. How about a heart healthy Valentine's Day meal for that special person in your life?  (See link below)

If going out to celebrate, this is the place in your meal to enjoy a delicious salad. Make or order ones with a variety of greens including Romaine lettuce, baby spinach, to create a variety of flavors. Keep your dressing on the side and dip your fork in it before every bite to higher calorie count. Even a small dinner salad will help ease your hunger pains. The chewing action itself helps to satisfy hunger.

According to data provided in the U.S. Department of Health and Human Services and Department of Agriculture's Dietary Guidelines for Americans in 2010, Choosing a healthful diet and lifestyle can reduce the risk of heart disease. There are 81.1 million Americans — 37 percent of the population — that have cardiovascular disease. Cardiovascular disease includes diseases of the heart and diseases of the blood vessel system (arteries, capillaries, veins) within a person's entire body. The major risk factors for heart disease are high levels of blood cholesterol and, type 2 diabetes, hypertension (high blood pressure), overweight and obesity, physical inactivity and tobacco use. Heart disease continues to be the leading cause of death for men and women in the United States.

Like the idea of clean and heart-smart food for Valentine’s Day, but unsure what to make? Check out Easy Weekly Meals for Moms on the Go, which contains several dishes designed just for this holiday.

For more healthy tips, visit: http://dcwellnesswednesday.blogspot.com/

Need motivation?

 Let`s Get Started

Do you wish someone could just tell you what kind of exercise to do? Do it for yourself!!

Choose an activity that you enjoy and that you can start slowly and increase gradually as you become used to it. Walking is very popular and does not require special equipment. Other good exercises include swimming, biking, jogging and dancing. Taking the stairs instead of the elevator or walking instead of driving may also be a good way to start being more active.

How long should you exercise?

Start off exercising 3 times a week (maybe start by walking your dog or walk with a friend) for 20 minutes or more, and work up to at least 30 minutes, 3 to 4 times a week. Exercising with a friend or a family member can help make it fun, and having a partner to encourage you can help you stick to it and maybe do more!

How hard should you exercise?

As you become more used to exercising, try to keep your heart rate at about 60% to 85% of your "maximum heart rate."

To keep things simple use three zones or training intensities:

1. Easy/Recovery = 60 – 70%
2. Endurance/Strength = 71 – 80%
3. Strength/Long hills = 81 – 85%

To calculate your HRR take your Maximum Heart Rate as determined by a test or Estimated Maximum Heart Rate determined by (220-age) and subtract your Resting Heart Rate.  In terms of a formula, HRR=MHR - RHR.  Now that you have your HRR we can calculate your THR or training zones.  

Example: Subtract resting heart rate from maximum heart rate to get heart rate reserve (HRR)

MHR (220-49) – RHR (71) = HRR (101)

171 – 71 = 101

101 x .60 + 71= 131

101 x .70 + 71= 141

101 x .80 + 71 = 151

101 x .90 + 71 = 161

HRR X % + RHR = Intensity of workout

 Multiply HRR by 60 – 80% of your maximum heart rate which will set your upper and lower range limits:

Table 1: THR Zones Using Karvonen Method

ZONE	Formula	Calculated HRs
1	Lower limit = HRR x .6 + RHR Upper limit = HRR x .7 + RHR	Lower = _______ bpm Upper = _______ bpm
2	Lower limit = HRR x .71 + RHR Upper limit = HRR x .8 + RHR	Lower = _______ bpm Upper = _______ bpm
3	Lower limit = HRR x .81 + RHR Upper limit = HRR x .85 + RHR	Lower = _______ bpm Upper = _______ bpm
4	Lower limit = HRR x .86 + RHR Upper limit = HRR x .9 + RHR	Lower = _______ bpm Upper = _______ bpm
5	Lower limit = HRR x .91 + RHR Upper limit = HRR x 1.0 + RHR	Lower = _______ bpm Upper = _______ bpm

Feel free to contact me (Nancy @ nlarson@co.delaware.in.us  or my.healthiswelth@comcast.net,) if you need help getting started!!