Melanoma/Skin Cancer Health Center

As you head to the beach or pool, here are some sun-sense tips to keep in mind: Skin that tans is not invulnerable to cancer, and one application of sunscreen daily is not enough protection against the sun’s harmful ultra-violet rays, according to skin cancer experts.

Melanoma, the deadliest form of skin cancer, claims more than 9,000 lives in the United States every year. The rate has been rising over the past 30 years and it’s now one of the most common cancers in people younger than 30 years old, particularly young women.

Although genetics can increase your risk of melanoma, the best way to prevent skin cancer is to reduce sun exposure by wearing protective clothing, applying sunscreen and simply staying out of the sun.

The Melanoma Research Alliance has teamed up with experts from the charitable initiative Stand Up to Cancer to clear up common myths about melanoma.

Myth: If your skin tans but doesn’t burn, you cannot get skin cancer.

Fact: Sun exposure of all levels can contribute to cancer development. Even people who don’t usually burn can get melanoma.

Myth: Tanning booths are safe because they are not “real sun.”

Fact: Tanning beds are not safer than natural sun exposure. Most tanning beds utilize UVA rays, which penetrate to the deeper layers of the skin and may increase the risk of melanoma. They also use UVB rays, the cause of most sunburns. The World Health Organization classifies tanning beds as “carcinogenic to humans.” Women who use tanning beds more than once a month are 55 percent more likely to develop melanoma, the U.S. National Cancer Institute reports.

Myth: One application of sunscreen daily is sufficient to protect against sun damage.

Fact: Sunscreen must be applied frequently throughout the day during sun exposure, particularly if it could be washed off by sweat or water.

Myth: ”Adequate” use of sunscreen will prevent melanoma.

Fact: Although sunscreen can help prevent skin cancers, it only provides minimal protection. It’s also important to limit sun exposure and cover up with protective clothing and gear.

Myth: If a spot that has been on your body for years changes but hasn’t gotten much bigger, it can’t become melanoma.

Fact: Many melanomas occur in pre-existing spots or moles. A doctor should evaluate all moles, lesions or spots that have changed. People with multiple moles should undergo routine full-body exams by a dermatologist.

Myth: Melanoma can only develop on body parts where the “sun can shine.”

Fact: Some types of melanoma are not related to sun exposure and can occur in unexpected places, such as the genitals, inside the mouth, the soles of the feet and the palms of the hands.

http://www.webmd.com/melanoma-skin-cancer/news/20130607/experts-dispel-common-melanoma-myths

18 Signs You’re Having a Migraine

Nearly 30 million people in the United States have migraines, and three times as many women as men have them.

Migraines are pulsating headaches, often on one side of the head. Physical activity may intensify the pain, but symptoms can vary from person to person and from one attack to the next.

“In patients who have migraines, we’re going to treat all of their headaches as potential migraines,” says Anne Calhoun, MD, partner and cofounder of the Carolina Headache Institute, in Chapel Hill, N.C.

Here are 18 ways to identify migraines.

Aura

Some people with a migraine experience aura.

The most common auras are visual, such as flickering lights, spots, or lines. “You may see a little jagged line…that will develop some cross hatches, and it might sort of move in a curved direction,” Dr. Calhoun says.

Auras typically last between five minutes and an hour, with a 60-minute “skip phase” before the headache pain sets in, she says.

Depression, irritability, or excitement

Mood changes can be a sign of migraines.

“Some patients will feel very depressed or suddenly down for no reason,” Dr. Calhoun says. “Others will feel very high.” Dutch researchers recently reported a possible genetic link between depression and migraines, especially migraines with aura.

Data presented at the American Academy of Neurology 2010 annual meeting suggests that moderate or severe depression increases the risk of episodic migraines becoming chronic.

Lack of restful sleep
Waking up tired or having trouble falling asleep are common problems in people with migraines.

Studies have shown an association between lack of restorative sleep and the frequency and intensity of migraines.

When migraines strike, it’s tough to get a good night’s sleep. “A lot of people will have insomnia as a result of their migraine,” says Edmund Messina, MD, medical director of the Michigan Headache Clinic, in East Lansing. This inability to sleep can be the start of a vicious cycle, as research suggests that lack of sleep can also trigger migraines.

Stuffy nose or watery eyes

Some people with migraines have sinus symptoms, such as stuffy nose, clear nasal drainage, droopy eyelids, or tearing, Dr. Messina says.

One large study found that, among people who complained of sinus headaches, nearly 90% were having migraines. (The study was funded by GlaxoSmithKline, which makes migraine medicine.)

Cravings

Before a migraine attack occurs, some people crave certain foods.

“A common craving is chocolate,” Dr. Messina says

Throbbing pain on one or both sides of the head

Pulsating pain is a classic sign of migraines. The throbbing is often felt on one side of the head.

In an online survey of patients with migraines, the National Headache Foundation found that 50% “always” have throbbing on one side, while 34% say they “frequently” have this symptom.

Eye pain

Migraine pain often burrows behind the eye.

People will blame it on eye strain and many will get their eyes checked, but that won’t make their headaches any better, Dr. Messina says.

Neck pain

“A lot of people will say, ‘My neck gets stiff and then I get a headache.’ Well, it’s probably the early stage of the migraine,” Dr. Messina says. “Or after a migraine they’ll get that neck symptom or they’ll have throbbing pain at the back of their neck.”

In an online survey, the National Headache Foundation found 38% of migraine patients “always” have neck pain and 31% “frequently” have neck pain during migraine headaches. (The Foundation receives support from GlaxoSmithKline, maker of migraine medicine.)

Frequent urination

If you have to go a lot, it can mean a migraine is coming.

It’s one of the many symptoms people experience just before a migraine. These warning signs, also known as the prodome phase of a migraine, can arrive as little as an hour or as much as two days before the start of headache pain.

Yawning

Yawning a lot is another tip-off that a migraine is about to strike.

Unlike regular “I’m tired” yawning, it may be excessive and occur every few minutes.

In one 2006 study in the journal Cephalalgia, about 36% of migraine patients reported yawning was one of the signs of an impending migraine.

Numbness or tingling

Some people with migraines have sensory aura.

They may have a temporary lack of sensation or a pins-and-needles feeling, typically on one side of the body, moving from the fingertips through the arm and across the face.

Some patients have auras without a migraine-type headache or any headache at all.

Nausea or vomiting

According to data from the American Migraine Study II, a mail survey of more than 3,700 people with migraines, 73% experience nausea and 29% have vomiting. (The study was funded by a drug manufacturer.)

A recent analysis of the National Headache Foundation’s American Migraine Prevalence and Prevention study found people with frequent migraine-related nausea have more severe pain and more trouble getting relief from medication than migraine sufferers with little or no nausea.

Light, noise, or smells trigger or worsen pain

In the throes of a migraine attack, the migraine sufferer tends to seek refuge in a dark, quiet place. Bright lights and loud noises can trigger a migraine or intensify the pain. The same is true of certain odors.

“Once you’ve already got a migraine, smells can seem more intense and make it worse,” Dr. Calhoun says. “But a smell can also trigger a migraine in someone who didn’t have one before [he or she] walked past the perfume counter.”

Activity triggers or worsens pain

Routine activities such as walking or climbing stairs can make migraine pain worse.

Some migraines are induced by exercise (running, weight-lifting) or exertion (sexual activity). People with exertion-induced headaches require a thorough workup to rule out underlying causes, such as a brain aneurysm.

Trouble speaking

Can’t get the words out? Speech difficulties can be another sign that a migraine is on its way.

“A lot of people with migraines will feel like they’re blithering,” Dr. Messina says. “It’s a common description by patients.” If you are experiencing speech problems for the first time, contact a doctor to make sure the problems are not related to a more serious issue, such as a stroke.

Weakness on one side of the body

When an arm goes limp, it can be a sign of a migraine.

Some people experience muscle weakness on one side of the body before a migraine attack. This can also be a sign of a stroke, however, so consult a doctor to rule out any other causes.

Vertigo or double vision

One type of migraine, called a basilar-type migraine, can cause dizziness, double vision, or loss of vision.

Some people with migraines may experience balance problems too. In a recent study, Dr. Calhoun and colleagues found a link between migraine intensity and dizziness or vertigo. The stronger the migraine, the more likely patients were to have these complaints.

“Our best conclusion is that it’s actually part of migraines,” she says. “It’s a migraine symptom.”

Headache hangover

After the migraine passes, a person may feel like her body has been pummeled.

In a recent study, researchers interviewed migraine patients and found that they commonly experienced symptoms such as fatigue, trouble concentrating, weakness, dizziness, lightheadedness, and loss of energy during the post-migraine period.

“It can be very fatiguing,” Dr. Messina says.

http://www.health.com/health/gallery/0,,20537878,00.html

What is Balloon Sinuplasty?

 

The painful symptoms associated with chronic sinusitis can be overwhelming. If symptoms are difficult to control with medications alone, your GP may refer you to an Ear, Nose and Throat (ENT) specialist, who can determine the best course of treatment, including further medication therapy or surgery to open the sinus passage ways.

Now there is an additional surgical tool for treatment of blocked sinuses called Balloon Sinuplasty technology. If you have been diagnosed with chronic sinusitis and are not responding well to antibiotics and are suitable for surgery, there is now a less invasive system that is clinically proven to be safe, effective and may improve the quality of your life.

Sinus surgery with Balloon Sinuplasty technology is an endoscopic, catheter-based system for patients suffering from sinusitis. The NICE-approved technology, which also carries the CE Marking, uses a small, flexible, sinus balloon catheter to open up blocked sinus passageways, which should restore normal sinus drainage. When the sinus balloon is inflated, it gently restructures and widens the walls of the passageway while maintaining the integrity of the sinus lining.

 

Balloon Sinuplasty devices provide an endoscopic, catheter-based system for surgeons to treat patients suffering from sinusitis. While use of any surgical instrument involves some risk, recent published data in the leading ENT journal shows that the technology is safe and effective: study participants experienced no adverse events and received significant relief from their symptoms.

Balloon Sinuplasty technology is used by qualified Ear, Nose, and Throat (ENT) specialists and involves the use of tiny balloons to open blocked sinuses similar to how angioplasty uses balloons to open blocked coronary arteries.

During sinus surgery, an ENT specialist will use Balloon Sinuplasty devices to open the blockage that is preventing sinus drainage, to improve symptoms of chronic sinusitis.

http://www.balloonsinuplasty.co.uk/

Chronic Sinusitis & Allergies: New Release for Chronic Sinus & Allergy Sufferers
Thursday, May 23, 2013, 11:30am – 1pm
Edward White Hospital – Auditorium, 2299 9th Ave N, St. Petersburg, FL
Dr. Patricia Gilroy will discuss balloon sinuplasty, a new surgery option for treating chronic sinusitis.

Complimentary Luncheon and registration 11:30 a.m. Educational Seminar starts at noon. Reservations required please call 1-888-243-3627.

Should You Have Knee Replacement?

 

Once considered high-tech, joint replacements are now a common operation. Surgeons replace more than a million hips and knees each year in the U.S. Studies show joint replacements can significantly relieve pain and increase mobility in about 90% of people who get them.

“Joint replacement can be a life-changing procedure for the right patients,” says Tariq Nayfeh, MD, PhD, assistant professor of orthopaedic surgery at Johns Hopkins Bayview Medical Center in Baltimore, MD, “but it won’t help everyone with hip or knee pain.”

If you’re suffering, how do you know if joint replacement is right for you? How can you weigh the potential benefits — less pain and a more active life — with the risks that always come with surgery? WebMD talked to some experts to find out when joint replacement makes sense — and when it may not.

Reasons for Hip or Knee Replacement

Who needs a hip or knee replacement? Surgeons look at a few basic criteria. They include:

Pain and stiffness. Most people who need joint replacement have severe pain that makes it difficult to walk, climb stairs, get up from a chair, or carry on with other normal activities. The pain is also chronic, lasting at least six months, says Matthew Austin, MD, an orthopaedic surgeon and spokesman for the American Academy of Orthopaedic Surgeons.
Poor quality of life. It’s not only pain itself that matters, but how the pain affects your daily life, Austin says. Do your joint problems limit what you can do? Do they affect your mood?
Bone damage. X-rays and other imaging may show severe joint damage from osteoarthritis or other conditions.
Treatment failure. Medication, injections, devices — like walkers — and other treatments aren’t helping enough.
Deformity. Your knee is severely swollen or your leg is bowed.
When Joint Replacement May Not Help

Joint replacement may not be a good idea if you have these problems.

Infection. “The number one reason to avoid a joint replacement is recent infection anywhere in the body,” says Nayfeh. That infection could spread to the area of the joint immediately after surgery or months later, causing serious problems — including joint problems and further surgery.
Other health problems. Anyone with a history of heart attacks or strokes or with currently uncontrolled diabetes may be at increased risk for complications. People who are very obese may need to lose weight before getting a joint replacement.
Uncertain cause of pain. Your surgeon must be certain that the pain you feel is really caused by joint damage and that replacing the joint will help.

“People can have pain that feels like joint pain, but the scans don’t seem to show damage in the joint,” says Nayfeh. There are lots of reasons for severe pain in the knee or hip — such as nerve damage — but a joint replacement won’t help with them.
Pain when at rest but not when walking. “Joint replacements are well established for treating pain that gets worse when walking,” says Nayfeh. “But people who only have pain while at rest seem less likely to benefit.”

 

Joint Replacement: Things to Consider

Even if you meet the requirements for joint replacement surgery, here are three key questions to ask yourself.

Could more conservative treatment work? Joint replacement is a common, effective, and relatively safe procedure. But it does have risks and full recovery takes months. Make sure that you’ve tried all of the nonsurgical treatments available first.
Do you have help at home? It may be difficult to recover from joint surgery alone. For at least a few weeks, you’ll likely need some assistance getting dressed, preparing food, changing your bandages, and moving around. If you don’t have family or close friends who can help, see if there’s a rehab facility where you could recover.
Are you committed to making changes? For a good result with joint replacement surgery, you need to commit yourself to hard work in the months before and the months after surgery. You may need to improve your lifestyle, eat healthier, lose weight, and exercise more.

“I tell people that when it comes to a successful joint implant, 10% of the success lies with the surgeon, 10% with the surgery, and 10% with the physical therapist,” Nayfeh tells WebMD. “The rest is up to the patient. If they don’t work at recovery, they don’t get better.”

If you don’t commit to making changes, the chances that you will have complications — or that your joint replacement will fail — are much higher. You need to be ready for joint replacement, mentally and physically.
Joint Replacement: Next Steps

Wondering what you should do next? Here are some suggestions.

Research joint replacement. There are many possible replacement joints and procedures. Read up on them. Check out reputable web sites, such as the American Academy of Orthopaedic Surgeons (AAOS) or the American Association of Hip and Knee Surgeons (AAHKS), says Austin.
Talk more with your doctor or surgeon. Learn the specifics about how the surgery would help and what recovery would be like. Ask how much experience your surgeon has with the specific surgery and replacement joint that he or she is recommending.
Get a second opinion. “I think anyone considering a joint replacement, or any major surgery, needs at least a second opinion,” says Nayfeh.
Consider the impact that surgery and recovery would have on your life. Think about how it would affect your job, if you work, or your home life. Talk to family members about whether they could help out during recovery.
Don’t rush yourself. When deciding whether to get joint replacement surgery, take your time. Make sure you have answers to all your questions before you make your decision.
Knee and hip replacements help reduce joint pain and increase mobility in many people. The impact on your life can be profound — restoring much of the freedom that daily pain took away.

 

http://www.webmd.com/osteoarthritis/knee-hip-replacement-12/candidate-surgery?page=2

Are You A Candidate For Partial Knee Replacement?

Thursday, May 2, 2013, 11:30am – 1pm   Edward White Hospital – Auditorium 2299 9th Ave N St. Petersburg, FL     NOTE Join Dr. Robert Swiggett as he gives an in-depth discussion on the latest in partial knee replacement. Complimentary Luncheon and registration 11:30 a.m. Educational Seminar starts at noon. Reservations required please call 1-888-243-3627.

 

Your Medicine: Be Smart. Be Safe.

 Your Medicine: Be Smart. Be Safe.

 

 

Have you ever had a problem with your medicines? You are not alone. There are so many things to keep track of. For example, you may have asked yourself:

When exactly should I take my medicine?
Is it safe to take vitamins when I take a prescription medicine?
Now that I feel better, can I stop taking this medicine?
Medicine is prescribed to help you. But it can hurt if you take too much or mix medicines that don’t go together. Many people have problems each year, some serious, because of taking the wrong medicine or not taking the right medicines correctly.

You can help yourself get the best results by being a part or your “health care team.” Your health care team includes:

The doctor, physician assistant, nurse practitioner, or other professionals who prescribe your medicine or are in charge of your care.
A nurse who helps you at home, a doctor’s office, or a hospital.
The pharmacist who fills your prescription and can answer questions about your medicines.

 

 

 

Four Ways To Be Smart and Safe with Medicines

1. Give Your Health Care Team Important Information

Be a partner with your health care team. Tell them about all the medicines, vitamins, herbals, and dietary supplements you’re taking. This includes:

Prescription medicines.
Medicines you can buy without a prescription, such as aspirin, diet pills, antacids, laxatives, allergy medicine, and cough medicine.
Vitamins, including multivitamins.
Dietary or herbal supplements such as St. John’s wort or gingko biloba.

 

2. Get the Facts About Your Medicine

Ask questions about every new prescription medicine. Get the answers you need from your health care team before you take your medicine.

If your doctor writes your prescription by hand, make sure you can read it. If you can’t read your doctor’s handwriting, your pharmacist might not be able to either. If your doctor submits your prescription directly to the pharmacy, ask for a copy.

Ask your doctor to write down on the prescription why you need the medicine… for example, not just “take once a day” but “take once a day for high blood pressure.”

If you have other questions or concerns:

Talk to your doctor or pharmacist.
Write questions down ahead of time and bring them to your appointment.
By asking questions now, you may prevent problems later.

Tips:

Write your questions down ahead of time. Keep a list of questions you want to ask your health care team. Take the list to your appointment.
Be sure to write down what your health care team tells you about your medicine so you remember later.
Bring a friend or family member with you when you visit the doctor. Talking over what to do with someone you trust can help you make better decisions.
Try to use the same pharmacy so all your prescription records will be in one place.
Read and save the information that comes with your medicine. It’s often stapled to the bag from the pharmacy.
Keep a list of all the medicines, vitamins, and dietary supplements or herbs you take. Add new medicines to the list when you start taking something new or when a dose changes. Show the list to your doctor and the pharmacist.
Make a copy of your list. Keep one copy and give the other to a family member or friend
Store all medicines together in one designated location in a dry and cool place. The kitchen and the bathroom are bad places to store medicine because of heat and moisture.
Make sure medicine does not freeze if you store it in the refrigerator.
Throw away any medicine that has expired or that your doctor has discontinued. (Ask your doctor or pharmacist for advice on how to throw away your specific medication.)

 

3. Stay With Your Treatment Plan

Now that you have the right medicine, you’ll want to carry out the treatment plan. That’s not always easy. Medicines may cause side effects. Or you may feel better and want to stop before finishing your medicines.

Take all the antibiotics you were prescribed. If you are taking an antibiotic to fight an infection, it is very important to take all of your medicine for as long as your doctor prescribed even if you feel better. If you don’t finish, the infection could come back and be harder to treat.
Ask your doctor if your prescription needs to be refilled. If you are take medicine for high blood pressure or to lower your cholesterol, you may need your medicine for a long time.
If you are having side effects or other concerns, tell your doctor. You may be able to take a different amount or type of medicine.
Your medicine was prescribed only for you. Never give your prescription medicine to anyone else or take prescription medicine that wasn’t prescribed for you, even if you have the same medical condition.
Ask whether you need blood tests, x-rays, or other tests to find out if the medicine is working, if it’s causing any problems, and if you need a different medicine. Ask your doctor to tell you what the tests showed.

Tips:

You can get help:

At work, there may be a nurse on site.
At school, a nurse may be able to help your child take medicines on time and safely.
At home, a visiting nurse may be able to help you.
Friends and family can help by:

Going with you to the doctor. Ask them to write down information about your medicines and treatment plan.
Picking up your medicine. Have them show the pharmacist your list of medicines, vitamins, and supplements. They should ask, “Will this new medicine work safely with the other medicines?”
Calling regularly to remind you to take your medicine on time. If you are have problems, let them know.
Keeping a daily record of medicine and the time of day so you won’t take it twice.

 

 

4. Keep a Record of Your Medicines

 

 

http://www.ahrq.gov/patients-consumers/diagnosis-treatment/treatments/safemeds/yourmeds.html

Brown Bag – Medication Check Up
Wednesday, April 24, 2013, 9am – 12pm
Edward White Hospital, 2323 9th Ave North, St. Petersburg, FL
Appointments will be offered every 15 minutes between 9a – 12noon.

Bring all medications (including Rx, over the counter, herbal products) for an informative review by Kristie Wallace, Edward White Hospital Pharmacist.

Reservations Required. Call 1 877 442 2362

Coffee and Green Tea May Help Lower Stroke Risk

 

Green tea and coffee may help lower your risk of having a stroke, especially when both are a regular part of your diet, according to new research.

The study looked at the green tea and coffee drinking habits of more than 82,000 Japanese adults, ages 45 to 74, for an average of 13 years. Researchers found that the more green tea or coffee people drink, the lower their risk of having a stroke.

The results have been published in Stroke: The Journal of the American Heart Association.

Tea and coffee are the most popular drinks in the world after water, suggesting that these results may apply in other countries, too.

Previous limited research has shown green tea’s link to lower death risks from heart disease, but it has only touched on the association with lower stroke risks. Other studies have shown inconsistent connections between coffee and stroke risks.

Study Findings

The new study found:

People who drank at least 1 cup of coffee daily had about a 20% lower risk of stroke compared to those who rarely drank it.
People who drank 2 to 3 cups of green tea daily had a 14% lower risk of stroke, and those who had at least 4 cups had a 20% lower risk, compared to those who rarely drank it.
People who drank at least 1 cup of coffee or 2 cups of green tea daily had a 32% lower risk of intracerebral hemorrhage, compared to those who rarely drank either beverage. Intracerebral hemorrhage happens when a blood vessel bursts and bleeds inside the brain. About 13% of strokes are due to this condition.
Researchers adjusted their findings to account for age, sex, and lifestyle factors like smoking, alcohol, weight, diet, and exercise. Green tea drinkers in the study were more likely to exercise than non-drinkers.

What’s in a Cup?

Dale Webb, DPhil, director of research and information at the U.K.’s Stroke Association, says in an email: “We welcome this study, which suggests that the benefits of antioxidants in coffee and green tea may offset the potential harm from caffeine. The results demonstrate higher consumption of green tea and coffee might reduce the risks for stroke, especially for intracerebral haemorrhage.

“We would like to see further research to understand the underlying biological mechanisms for these findings.”

It’s unclear how green tea affects stroke risks. A compound group known as catechins may provide some protection, as they have an antioxidant anti-inflammatory effect.

Some chemicals in coffee include chlorogenic acid, which is thought to cut stroke risks by lowering the chances of developing type 2 diabetes.

http://www.webmd.com/stroke/news/20130314/green-tea-cuts-stroke-risk 

Heart Health & Medications

 

Your doctor says you need to make some changes in your life: Start a heart-healthy diet, exercise a little, stop smoking, and more. You also walked away with some medication to take. Perhaps you’re wondering: Why can’t medicine alone do the trick? Does lifestyle really make a difference?

The Truth About Lifestyle and Heart Disease

The truth is, drugs won’t cure heart disease, though it can certainly help control it. That means your lifestyle does matter — a lot.

For starters, it’s likely that some aspects of your lifestyle may have put you at risk for heart disease. These are called risk factors. Here’s a list of common risk factors for heart disease:

Smoking tobacco
Having high blood pressure
Being overweight
Having unhealthy blood fat and cholesterol levels
Having diabetes
Being physically inactive
Being over 55 years old for men and over 65 years old for women
Having family members who had heart disease or a heart attack early in life: under 55 for your father or brother; under 65 for your mother or sister
Some heart disease risk factors you can’t control, such as your age or health problems of your parents. However, some risk factors are related to your lifestyle, such as smoking, being overweight, and having an unhealthy diet. These lifestyle factors may have helped contribute to your heart disease. And these same risk factors will continue to make your heart disease get worse.

Luckily, the opposite is true as well. Adopting a heart-healthy diet and a healthier lifestyle can improve your health, even if you already have high blood pressure or other forms of heart disease. Here’s what a heart-healthy lifestyle can do for you:

Lower your blood pressure
Lower your bad cholesterol and triglyceride (blood fat) levels
Ease the stress on your heart
Lower your risk of heart attack
Lower your risk of stroke
Prolong your life
Choosing a heart-healthy diet and lifestyle can even help your medications work more effectively. In some cases you might even be able to reduce or eliminate some medications.

But what exactly is a heart-healthy lifestyle? And how do you get started in making changes toward one? Let’s take a closer look at seven lifestyle areas where changes can make a huge difference to your heart health:

Smoking
Body weight
Diet
Use of sodium
Exercise
Alcohol
Stress control
Smoking and Your Heart

Let’s get right to the bad news you probably already know: Smoking hurts your heart and blood vessels — not to mention your lungs. Here’s how:

Nicotine from cigarettes tightens your blood vessels, which causes your blood pressure to rise and makes your heart work harder.
Smoking lowers the amount of oxygen and increases the amount of poisonous carbon monoxide in your blood. Your heart ends up needing more oxygen but has less ability to get it. This increases the chances of having a heart attack.

 

Smoking and Your Heart continued…

You might think you’re safe if you use low-tar or low-nicotine cigarettes. But any kind of smoking can lead to heart attacks. Even if you’re not a smoker but breathe in smoke from those around you (secondhand smoke), you’re at risk.

Your only healthy solution is to quit. That may be easier said than done, but just because it’s hard doesn’t mean it’s impossible. Most people attempt to quit several times before they are successful. If you’re persistent, you will achieve success, too.

Smoking is one risk factor where you might need a little help. Talk to your doctor about medications that reduce your craving for nicotine. Also, you can find programs and support groups through many organizations, including the American Lung Association, American Cancer Society, local health care groups, and maybe even at your workplace.

Within a few days of quitting, you’ll benefit in these ways:

Your blood pressure will start to go down.
The oxygen levels in your blood will return to normal.
The carbon monoxide levels in your blood will return to normal.
And within a year, you’re likely to notice these advantages:

Coughing will decrease
Shortness of breath will decrease
Your breathing will improve
Your blood flow will improve
Maintain a Healthy Weight to Help Your Heart

By itself, being overweight is a risk factor for heart disease. Even worse, people who are obese are more likely than normal-weight people to die from heart disease.

People who are overweight are also more likely to have sleep apnea, a medical condition in which you stop breathing for short times frequently throughout sleep. Sleep apnea puts you at risk for heart attack, stroke, high blood pressure, and congestive heart failure.

On the other hand, taking steps to get back toward your ideal weight range can reduce your risk of heart problems. Even a small weight loss of 5% to 10% of your current weight can have these heart-healthy benefits:

Lower your blood pressure
Lower your risk of heart attack
Lower your LDL bad cholesterol and raise your HDL good cholesterol blood levels
Lower your triglyceride blood levels
Lower your risk for other serious health problems that can affect your heart health, such as diabetes or sleep apnea
What is your ideal weight? Your doctor can help you determine this. Most health professionals use the BMI (body mass index) — based on the relationship between your height and weight to determine if you are overweight. A healthy BMI for most people is between 18.5 and 25.

Once you know your BMI and what it should be, it’s time to work toward that goal. Weight loss is easiest to achieve and maintain when you do it slowly and gradually, losing no more than 1 to 2 pounds per week. Your best bet is to combine these two strategies:

Eat about 500 to 1,000 fewer calories each day. Make sure to follow a heart-healthy diet, eating foods good for your heart. A great way to reduce calories is to cut back on the amount of fat you eat.
Get more exercise, at least 30 minutes a day. Exercise is especially helpful in keeping weight gain from returning.
In some cases, your doctor may also suggest weight loss drugs to help with your weight management plan.

For a Heart-Healthy Diet: Try DASH or TLC

These are fancy names for relatively simple approaches to eating. The DASH (Dietary Approaches to Stop Hypertension) diet is geared toward lowering blood pressure. The TLC (Therapeutic Lifestyle Changes) program focuses on lowering the bad fat you eat to lower your blood fat and cholesterol levels. Both DASH and TLC can help you in these ways:

Lower your blood pressure (about 8 to 14 points systolic blood pressure when following the DASH diet)
Lower the fat and LDL (bad) cholesterol levels in your blood
Raise the HDL (good) cholesterol levels in your blood
Lessen the burden on your heart
Lower your chances of heart attack
What do the heart-healthy diets called DASH and TLC involve?

Eating more fruits, vegetables, whole-grain foods, poultry, fish, and low-fat dairy products.
Eating less total fat, saturated fat, trans fat, and cholesterol.
Limiting the amount of red meat, sweets, and sweetened beverages you eat.
Ask your doctor for more details about these two eating plans. Or you can find out more yourself online. You may also want to consult a dietitian for advice about heart-healthy eating.

 

Cut Back on Salt for Heart Health

Sodium is a chemical that makes your blood pressure rise. It’s most often found in table salt and in processed food.

Lowering the amount of salt you eat can help lower the amount of fluid your body holds onto. This lowers your blood pressure and makes it easier for your heart to do its work. Reducing sodium to less than 2,400 milligrams can lower blood pressure two to eight points. People who keep their sodium levels to no more than 1,500 milligrams per day (about a quarter teaspoon of table salt) see the greatest heart-health benefits.

Recent updates to the USDA Dietary Guidelines recommend the following: Reduce daily sodium intake to less than 2,300 milligrams (mg), and reduce intake to 1,500 mg among persons who are 51 and older and those of any age who are African-American or have hypertension, diabetes, or chronic kidney disease.

How can you lower the amount of sodium you eat for a heart-healthy diet? Try some of these suggestions to get started:

Read labels. Look for “salt,” “sodium,” “sea salt,” and “Kosher salt.”
Rinse salty canned food such as tuna before using it.
Substitute herbs and spices for sodium and salt when cooking.
Avoid instant or flavored side dishes, which usually have a lot of added sodium. Instead, try cooking plain rice, pasta, or grains without adding salt. You can add other flavorings or a bit of salt when you serve them.
If you buy “convenience” foods, look for “low sodium” on the labels.
Your doctor can recommend a dietitian to work with you on finding more ways to reduce salt in your diet.

Exercise for a Healthy Heart

 

Doesn’t exercise make heart disease worse? In fact, the opposite is true. If you have heart disease, remaining inactive is the worst thing you can do. Here’s what lack of physical activity can lead to:

Worsening heart disease
Higher blood pressure
Increasing weight
Diabetes, another heart disease risk factor
Getting even as little as 30 minutes of moderate exercise on most days can have these benefits:

Help you lose weight
Reduce heart disease complications
Reduce your chances of stroke
Lower your blood pressure four to nine points
Reduce your risk for diabetes, another heart disease risk factor
Lower your chances of developing other serious medical problems
What qualifies as “moderate” activity? Take a look at these examples:

Brisk walking
Dancing
Light weightlifting
Outdoor chores such as car washing, gardening, or raking leaves
Indoor chores such as housecleaning
And about those 30 minutes — you can split them up into three 10-minute periods if you need to. Your goal is to reach at least 30 minutes for the day.

Before you start, check with your doctor to see if there are activities that aren’t appropriate for you. Then select activities that you enjoy and that you can work into your day. You don’t have to do the same thing every day. You might find that it’s easier to stay motivated if you involve friends or family members in your activities.

Stress Control for Heart Health

Does stress really affect your heart? Absolutely. Here’s how:

Emotional stress — especially anger — is a common heart attack “trigger.”
Reactions to stress can include overeating, drinking too much alcohol, or smoking, all of which are dangerous for your heart health.
Dealing with stress in healthy ways can accomplish great things for your heart:

Protect your heart.
Lower your risk of heart disease complications.
Help prevent heart attacks.
Help prevent repeated heart procedures.
Some techniques that can help you manage stress in healthy ways include these:

Getting regular physical activity
Attending stress-management programs
Having close relationships with people who can support you
If you think you’ve got a lot of stress in your life, don’t ignore it. Talk with your doctor about ways to manage it — before it makes your heart disease worse.

A Heart Healthy Diet and Alcohol Use

Is alcohol good or bad for you? That depends. Here’s the bad side of alcohol use. Drinking too much alcohol can make heart disease worse. Alcohol can:

Raise your blood pressure
Increase your chances of stroke
Increase your risk of dying if you do have a heart attack
Damage your heart muscle and lead to heart failure
On the other hand, moderate use of alcohol may have these two benefits:

Lower your blood pressure two to four points
Increase the levels of HDL good cholesterol in your blood
“Moderate” alcohol means the following:

No more than two drinks per day for men
No more than one drink per day for women
This doesn’t give you permission to drink whatever or whenever you want. Check with your doctor for advice on the appropriate use of alcohol and your heart health. The potential problems associated with drinking may outweigh the possible advantages of moderate alcohol use.

Steps for Making Heart-Healthy Diet and Lifestyle Changes

How do you start to make the changes to help your heart?

People make changes in all different ways. A few brave people see a problem, stop what they’re doing, and jump right into a whole new way of living. On the other end, many people feel so overwhelmed by a long list of what they need to do that they do nothing at all.

Your goal is to get past that feeling of being overwhelmed and begin — slowly — to make changes that will benefit your heart health. These five steps can help.

1. Assess yourself and create your overall heart-healthy plan.

What are your risk factors? Which changes would lower these risk factors? If you’ve tried to make changes in the past but failed, what prevented you from implementing the change? What obstacles to change exist in your life now: Time? Money? Lack of social support? Busy schedule? Are you ready to make these changes?

2. Pick one heart healthy-lifestyle area to start with.

Yes, you’ll probably need to make many lifestyle changes overall. But you’re more likely to have success if you start to work on them one at a time. Write down one goal, including what you want to accomplish and the steps it takes to get you there. Try to come up with a timetable for making the changes.

3. Line up your resources and supporters.

Many health care professionals can help with lifestyle changes. Your doctor can steer you to these resources. Dietitians can help you determine ways to follow the DASH or TLC meal plans. Health educators, nurses, and counselors can help you with strategies for all the lifestyle changes. Friends, family, or co-workers who have “been there” can lend their own advice and support. Your employer or health care insurance plan may have support groups, gym memberships, and other programs you can take advantage of for little or no cost.

Steps for Making Heart-Healthy Diet and Lifestyle Changes continued…

4. Start with a few small healthy changes and make them part of your routine.

Let’s say you want to try the heart-healthy DASH diet. You know you need to add more fruit and vegetables to your meals, but how should you start? If you only eat a vegetable at dinnertime, try adding one at lunchtime, too. Have fruit as a snack instead of chips or cookies. Perhaps you want to add exercise into your life. You could start by parking your car further away at work or when shopping. Repeat these changes every day. Soon you may even find yourself looking forward to your fruit snack in the midmorning or your time to walk out to the back of the parking lot after work.

5. Reward yourself and keep at it.

Rewards can help you stay motivated and keep you moving onto the next change. After you’ve made a lifestyle change part of your daily routine, celebrate: Rent a movie. Go to a concert. Visit with a friend. Read. Take a trip to the beach. Then get ready to choose and start on another goal.

What might at first have seemed overwhelming can end up becoming an enjoyable, new way of living. And the benefit — a healthier heart — is well worth your effort.

WebMD

 To learn more: 

Heart Health & Medications

Wednesday, March 13, 2013, 4 – 5:15pm

Allegro, 4600 54th Avenue South, St. Petersburg, FL 33711

Please join us at Allegro  for a great discussion with Dr.Kristie Wallace as she will be speaking about heart health and medications-from prescriptions to supplements,what you should know to keep your heart healthy. Complimentary Luncheon and registration at 11:30 a.m. Educational Seminar starts at noon. Reservations required -please call 1-888-243-3627.