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Heart-Healthy Living

Heart disease is a leading cause of death in the United States for both men and women.

Understanding a heart-healthy lifestyle is important. It involves understanding your risk, making good food choices, and taking steps to reduce your chances of getting heart disease, including coronary heart disease, the most common type. Taking preventive measures may lower your risk of developing heart disease and improve your overall health and well-being.

Understand Your Risks

Your risk for heart disease depends on many factors, some of which are changeable and others that are not. Risk factors are higher for heart disease if you: Have high blood pressure; have high blood cholesterol; are overweight or obese; have prediabetes or diabetes; smoke;        do not get regular physical activity; have a family history of early heart disease (your father or brother was diagnosed before age 55, or your mother or sister was diagnosed before age 65); have a history of preeclampsia (a sudden rise in blood pressure and too much protein in the urine during pregnancy); have unhealthy eating behaviors; are older (age 55 or older for women or age 45 or older for men).

Each risk factor increases a person’s chance of developing heart disease.

Some risk factors cannot be changed. These include your age, sex, and a family history of early heart disease. However, many others risk factors can be modified. For example, being more physically active and eating healthy are important steps for your heart health.

Women and Heart Disease

Women generally get heart disease about 10 years later than men do, but it is still the number one killer of women. After menopause, women are more likely to get heart disease, in part because estrogen hormone levels drop. Women who have gone through early menopause are twice as likely to develop heart disease as women of the same age who have not gone through menopause. Middle-age is also a time when women tend to develop other risk factors for heart disease, such as high blood pressure.

Get Your Blood Pressure and Cholesterol Checked

Two of the major risk factors for heart disease are high blood pressure and high blood cholesterol.

Your blood pressure is the force of blood pushing against the walls of your arteries as your heart pumps blood. If this pressure rises and stays high over time, it can damage your heart and your blood vessels.

Most adults should have their blood pressure checked at least once a year. If you have high blood pressure, you will likely need to be checked more often.

Your blood pressure is considered high when you have consistent systolic readings of 140 mm Hg or higher or diastolic readings of 90 mm Hg or higher. Based on research, your doctor may also consider you to have high blood pressure if you are an adult or child age 13 or older who has consistent systolic readings of 130 to 139 mm Hg or diastolic readings of 80 to 89 mm Hg and you have other risk factors for heart disease.

High blood cholesterol is a condition in which your blood has unhealthy levels of cholesterol—a waxy, fat-like substance.

Many factors affect your cholesterol levels. For example, age, sex, eating patterns, and physical activity level can affect your cholesterol levels.

A blood test can show whether your cholesterol levels are in range. Your cholesterol numbers will include total cholesterol, “bad” LDL cholesterol and “good” HDL cholesterol, and triglycerides. Ask your doctor what your numbers mean for you.

The following foods are the foundation of a heart-healthy eating plan: Vegetables such as leafy greens (dandelion, collard greens, kale, cabbage), broccoli, and carrots); fruits such as apples, cherries, oranges, pears, grapes, and mangoes; whole grains such as plain oatmeal, brown rice, and quinoa; fat-free or low-fat dairy foods such as  organic milk, cheese, or yogurt; protein-rich foods (fish is high in omega-3 fatty acids; lean meats such as lean beef or pork tenderloin or chicken or turkey; eggs; nuts and seeds; legumes such as kidney beans, lentils, chickpeas, black-eyed peas, and lima beans); foods high in monounsaturated fats (nuts such as walnuts, macadamia nuts, almonds, and pine nuts; nut and seed butters; salmon and trout; avocados).

Foods to limit would be processed foods high in added sugar and salt, trans fats, and alcohol. Understanding nutrition labels can help you choose healthier foods.

Limit Sodium

Adults and children over age 14 should eat less than 2,300 milligrams of sodium a day. If you have high blood pressure, you may need to limit sodium even more.

Read food labels and choose products that have less sodium for the same serving size.

Choose low-sodium, reduced-sodium, or no-salt-added products.

Choose fresh, frozen, or no-salt-added foods instead of pre-seasoned, sauce-marinated, brined, or processed meats, poultry, and vegetables.

Eat at home more often, so you can cook food from scratch, which will allow you to control the amount of sodium in your meals.

Flavor your foods with herbs and spices instead of salt.

When cooking, limit your use of premade sauces, mixes, and instant products such as rice, noodles, and ready-made pasta.

Limit trans fats as much as possible. This includes foods made with partially hydrogenated oils such as some desserts, microwave popcorn, frozen pizza, stick margarines, and coffee creamers.             Read nutrition labels and choose foods that do not contain trans fats. Dairy products and meats naturally contain very small amounts of trans fats. You do not need to avoid these foods because they have other important nutrients.

Limit Added Sugars

You should limit the amount of calories you get each day from added sugars. This will help you choose nutrient-rich foods.

Some foods, such as fruit, contain natural sugars. However, added sugars do not occur naturally in foods. They include brown sugar, corn syrup, dextrose, fructose, glucose, high-fructose corn syrup, raw sugar, and sucrose.

Read the labels and choose foods without added sugars. 

Limit Alcohol

Talk to your doctor about how much alcohol you drink. Your doctor may recommend that you reduce the amount of alcohol you drink or that you stop drinking alcohol.

Alcohol can: (1) Add calories to your daily diet and possibly cause you to gain weight; (2) Raise your blood pressure and levels of triglyceride fats in your blood; (3) Contribute to or worsen heart failure in some people, such as some people who have cardiomyopathy; (4) Raise your risk of other diseases such as cancer.

If you do not drink, you should not start. You should not drink if you are pregnant; are under the age of 21; taking certain medicines; or if you have certain medical conditions, including heart failure.

Manage Stress

Research suggests that an emotionally upsetting event, particularly an angry one, can serve as a trigger for a heart attack or angina in some people. Stress can contribute to high blood pressure and other heart disease risk factors. Some of the ways people cope with stress—drinking alcohol, using other substances, smoking, or overeating—are not healthy ways to manage stress.

Learning how to manage stress and cope with problems can improve your mental and physical health. Consider healthy stress-reducing activities such as: (1) Talking to a professional counselor; (2) Participating in a stress-management program; (3) Practicing meditation; (4) Being physically active; (5) Trying relaxation techniques; (6) Talking with friends, family, and community or religious support systems.

Get Regular Physical Activity

Regular physical activity can help you lose excess weight, improve physical fitness, lower many heart disease risk factors such as “bad” LDL cholesterol levels, increase “good” HDL cholesterol levels, and manage high blood pressure. Physical activity can also lower stress and improve your mental health, as well as lower your risk for other conditions such as type 2 diabetes, depression, and cancer

The more active you are, the more you will benefit. Participate in aerobic exercise for at least 30 minutes at a time throughout the week. The U.S. Department of Health and Human Services’ recommends that each week, adults get at least 2 hours and 30 minutes of moderate-intensity aerobic activity or 1 hour and 15 minutes of vigorous-intensity aerobic activity.

Another way you can begin to increase your activity level is by reducing how long you sit at a given time. Breaking up how long you sit will benefit your overall health.

Quit Smoking

If you smoke, quit. Smoking can raise your risk of heart disease and heart attack and worsen other heart disease risk factors. Talk with your doctor about programs and products that can help you quit smoking. Also, try to avoid secondhand smoke.

If you have trouble quitting smoking on your own, consider joining a support group. Many hospitals, workplaces, and community groups offer classes to help people quit smoking.

Talk to your doctor if you vape. There is scientific evidence that nicotine and flavorings found in vaping products can damage your heart and lungs.

Get Enough Sleep

Sleep plays a vital role in good health and well-being throughout your life. During sleep, your body is working to support healthy brain function and maintain your physical health. Not getting enough sleep or good-quality sleep over time can raise your risk for chronic health problems. The amount of sleep you need each day will change over the course of your life.

Sleep helps heal and repair your heart and blood vessels, helps maintain a healthy balance of the hormones that make you feel hungry or full, helps support healthy growth and development, and helps support a healthy immune system.

Over time, not getting enough quality sleep, called sleep deficiency, can raise your risk of heart disease, obesity, high blood pressure, diabetes, and stroke.

You can take steps to improve your sleep habits. First, make sure that you allow yourself enough time to sleep. Some sleep strategies are to: (1) Spend time outside every day, if possible, and be physically active; (2) Avoid nicotine and caffeine; (3) Avoid heavy or large meals within a couple hours of bedtime; (4) Avoid alcoholic drinks before bed; (5) Go to bed and wake up at the same time every day; (6) One hour before you go to bed, shut off all electronic devices and avoid exercise and bright light; (7) Take a hot bath or use relaxation techniques before bed; (8) Keep your bedroom quiet, cool, and dark.

If you are struggling with health issues, call the Advanced Chiropractic & Nutritional Healing Center at 240-651-1650 for a free consultation. Dr. Lo uses Nutritional Response Testing® to analyze the body to determine the underlying causes of ill or non-optimum health. The office is located at 7310 Grove Road #107, Frederick, MD. Check out the website at www.doctorlo.com.

Health matters

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Ask Dr. Lo

L e t ’ s G e t Mo v i n g

P h y s i c a l A c t i v i t y a n d H e a l t h

by Dr. Thomas K. Lo, Advanced Chiropractic & Nutritional Healing Center

Some physical activity is better than none at all, so start slowly and build up from there.

   If you are a healthy adult, it is advised that you make aerobic and strengthening activities part of your regular routine. If you have a health problem such as heart disease, high blood pressure, or diabetes, ask your healthcare professional about the types and amounts of physical activity you can safely do.

Aim for at least an accumulation of 2.5 hours per week of moderate-intensity aerobic activity.

Walking fast, jogging, dancing, and other types of aerobic activities make your heart beat faster and may cause you to breathe harder. Try to be active for at least 10 minutes at a time without breaks. You can count each 10-minute segment of activity toward your physical activity goal. Aerobic activities can include biking, swimming, brisk walking, jogging, pickleball, racquetball, dancing, jump-roping, rebounder, or engaging in activities that will support you such as chair aerobics.

Try to do aerobic activities at a moderate intensity. Do the “talk test” to make sure you are exercising at a pace that you can maintain. You should be able to speak a few words in a row, but you should not be able to sing.

Aim to work in at least 30 minutes of aerobic activity most days. Add a brisk walk after lunch, dinner, or when your schedule permits as a way to boost the amount of aerobic activity in your life.

Do strengthening activities twice per week.

Try adding strength-training activities to your schedule. Squats, lunges, deadlifts, lat pull-downs, pull-ups, push-ups, triceps pull-downs, bicep curls, and standing calf-raises are a few examples.   Activities that make you push or pull against something will help you improve your strength and balance.

   Strength training helps you build and maintain bone and muscle. So, to help strengthen your whole body, work all the major muscle groups, including those in your legs, back, abdomen, chest, shoulders, and arms. Doing two to three sets for each muscle group twice per week is a great start. You can try different activities to find out which ones you enjoy most. Try lifting weights or working out with resistance bands. Isometric exercises also work.

The good news is that activities that build strength in your lower body may improve your balance. Try activities that work your ankles, feet, and lower legs.

Pilates and yoga may improve balance, muscle strength, and flexibility. You can also try tai chi or practice standing on one leg.

Take breaks from being still.

Recent studies suggest that long periods of inactivity may be linked to health problems such as diabetes, heart disease, and stroke. Add motion to your day. Download an app to your phone, computer, or other device to remind yourself to take breaks. Routine tasks such as sweeping, mopping, vacuuming, raking leaves, mowing, and other yard/house work can also be part of your physical activity plan.

How Can I Start to be Active?

First, pick activities you enjoy. Create a list of the ones you would like to do, such as walking, aerobics, tennis, rowing, or taking a class at a fitness or community center. To increase your activity level, add an activity that sounds fun and try it out. You are more likely to stay active if you choose activities you enjoy. Start slowly and add a little at a time.

The idea of being active at least 2.5 hours per week may seem like too much at first. Start by moving for 10 minutes a day. Every few weeks, add 5 to 10 minutes until you are active at least 30 minutes most days.

Set a goal, add it to your calendar, and do it.

Setting goals and having a plan to realize them helps you stick with a physical activity routine.

Set specific short-term goals that you can track. For example, instead of saying, “I’m going to be more active this week,” set a goal of walking 30 minutes a day for 3 days this week.

Think of the days and times you could do the activity, such as first thing in the morning, during lunch breaks, after dinner, or on Saturday afternoon. Look at your calendar, phone, or computer to determine the days and times that work best and commit to those plans in writing. Also, set your phone to send reminders to help you stay on track. You can also confide in a close friend to help you stay accountable.

How Can I Overcome Physical Activity Roadblocks?

Starting a physical activity program and sticking with it is easier than you think. You can overcome these common roadblocks to physical activity and “just do it.” You will feel better in the end when you accomplish the goals you set for yourself.

If  work, family, and other demands are making it hard to be active, try the tips below for adding physical activity to your daily routine. Remember, every little bit counts.

•   Do 10 minutes of physical activity at a time. Spread bursts of activity throughout your day.

•   Add a 15-minute walk or activity that you will stick with during your lunch break or after dinner.

•   Make activity part of your daily routine. If you have time, walk a flight of stairs or, instead of driving, walk or bike with your child to school.

•   Take a break from sitting at the computer or TV. Stretch or go for a short walk. Perhaps do some jumping jacks or push-ups against the wall.

   If you are not motivated and find it hard to get moving and working out seems like a chore, then here are some ideas that might keep you moving:

•   Switch it up. Try a new activity, such as dancing, a racquet sport, or water aerobics, to find out what you enjoy most.

•   Make it social. Involve your family and friends. Physical activity is good for them, too. Plan fun physical activities that allow you to spend quality time together and stay on track.

o    Meet a friend for workouts or train together for a charity event.

o    Join a class or sports league, where people count on you to show up.

o    Find an activity you can enjoy with your children, like dancing to music, hiking, or playing sports such as basketball, tennis, or racquetball.

o    Seek support from someone who will inspire you to get moving and help you reach your goals. This could be a family member, coach or trainer.

o    Have a list of people close by that can help you out if need be. Perhaps they can watch the children, pick the children up from school, work out with you, or just continue to encourage you as you make progress.

If the weather is not ideal, you can reach your fitness goals in any weather by: (1) Wearing the right gear. A rain jacket, sun hat, and sunscreen, or winter clothes will protect you and help you stick to your plans; (2) Find a place to stay active indoors. Download an app to your phone or other device to be active at home, or take an indoor class when the weather is bad.

If cost is an issue, check out your local recreation (rec) or community center. These centers may cost less than other gyms, fitness centers, or health clubs. Find one that lets you pay only for the months or classes you want, instead of the whole year. Choose physical activities that do not require special gear or advanced skills. Check out the local Goodwill or Thrift Store to see if they have some of the equipment you may need. Racquetball racquets, baseball bats, golf clubs, etc. are usually easy to find at a secondhand store.

Prepare to break through your roadblocks. What are the top three things keeping you from being more active? Write them down and stop using them for an excuse. Find a solution. If you cannot join a gym, then start walking in your neighborhood. If you have very little time, then jump rope or do jumping jacks for five minutes a day. If you do not have anyone to watch your children, then be active with your children. You can take walks together or play games such as “catch” or basketball. Find a friend or family member you trust who is willing to watch your child while you exercise. Some people take turns watching each other’s children. Some exercise facilities have free day care.

If you are struggling with health issues, call the Advanced Chiropractic & Nutritional Healing Center at 240-651-1650 for a free consultation. Dr. Lo uses Nutritional Response Testing® to analyze the body to determine the underlying causes of ill or non-optimum health.

The office is located at 7310 Grove Road #107, Frederick, MD. Check out the website at www.doctorlo.com.

*Content Source: National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).

Ask Dr. Lo Silent Ischemia and Ischemic Heart Disease

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by Dr. Thomas K. Lo

What Is Ischemia?

Ischemia is a condition in which the blood flow (and, thus, oxygen) is restricted or reduced in a part of the body. Cardiac ischemia is the name for decreased blood flow and oxygen to the heart muscle. Ischemia often causes chest pain or discomfort known as angina pectoris.

What Is Ischemic Heart Disease?

Ischemic heart disease is the term given to heart problems caused by narrowed heart arteries. When arteries are narrowed, less blood and oxygen reaches the heart muscle. This is also called coronary artery disease and coronary heart disease. This can ultimately lead to heart attack.

What Is Silent Ischemia?

Many Americans may have ischemic episodes without knowing it. These people have ischemia without pain—silent ischemia. They may have a heart attack with no warning. People with angina also may have undiagnosed episodes of silent ischemia. In addition, people who have had previous heart attacks or those with diabetes are especially at risk for developing silent ischemia.

Having an exercise stress test or wearing a Holter monitor—a battery-operated portable tape recording that measures and records your electrocardiogram (ECG) continuously, usually for 24-48 hours—are two tests often used to diagnose this problem.

What Should Women Know?

Heart disease is the leading cause of death for women. Women who have symptoms of ischemic heart disease are less likely than men to have obstructive coronary artery disease. However, they may be at greater risk for coronary microvascular disease and for serious complications of coronary artery disease, including blood clots in the heart’s arteries.

Why Does Ischemic Heart Disease Affect Women Differently?

Ischemic heart disease is different for women than men because of hormonal and anatomical differences. Before menopause, the hormone estrogen provides women with some protection against ischemic heart disease. Estrogen raises “good” HDL cholesterol and helps keep the arteries flexible, so they can widen to deliver more oxygen to the tissues of the heart in response to chemical and electrical signals. After menopause, estrogen levels drop, increasing a woman’s risk for ischemic heart disease.

What Conditions Affect Risk Differently for Women?

Eighty percent of women, ages forty to sixty, have one or more risk factors for ischemic heart disease. Having multiple risk factors significantly increases a woman’s chance of developing ischemic heart disease, and they are more likely than men to have medical conditions or life issues that raise their risk for ischemic heart disease. Some of these conditions are: anemia, especially during pregnancy; the use of hormonal birth control; endometriosis; high blood pressure after age sixty-five; inflammatory and autoimmune diseases; and lack of physical activity. Mental health issues, such as stress, marital stress, anxiety disorders, depression, or low social support; overweight and obesity; problems during pregnancy, including gestational diabetes and preeclampsia and eclampsia; diabetes; low levels of HDL cholesterol; and smoking are also risk factors.

Can Symptoms Differ for Women?

Although men and women can experience the same symptoms of ischemic heart disease, women often experience no symptoms or do not have the same symptoms men do.

Activity that brings on chest pain is different in men and women. In men, angina tends to worsen with physical activity and go away with rest. Women are more likely to have angina while they are resting or sleeping. In women who have coronary microvascular disease, angina often happens during routine daily activities, such as shopping or cooking, rather than during exercise.

In addition, with location and type of pain, women are more likely to describe their chest pain as crushing, or they say it feels like pressure, squeezing, or tightness. Men say their pain is aching or dull. Women more often say they have pain in the neck and throat. Men usually describe pain in the chest.

Other common signs and symptoms for women include nausea, vomiting, shortness of breath, abdominal pain, sleep problems, fatigue, and lack of energy.

The severity of symptoms can also vary. They may get worse as the buildup of plaque continues to narrow the coronary arteries. Chest pain or discomfort that does not go away, occurs more often, or while you are resting may be a sign of a heart attack. If you have “silent” ischemic heart disease, you may not experience any symptoms until you have complications, such as acute coronary events, including a heart attack. Women are also more likely than men to have no symptoms of ischemic heart disease.

What are the Signs, Symptoms, and Complications for men and women?

Signs, symptoms, and complications will vary based on the type of ischemic heart disease you have. An acute coronary event, such as a heart attack, may cause symptoms such as angina, which can feel like pressure, squeezing, burning, or tightness during physical activity and usually starts behind the breastbone, but it can also occur in the arms, shoulders, jaw, throat, or back. Other symptoms are cold sweats, dizziness, light-headedness, nausea or a feeling of indigestion, neck pain, shortness of breath, sleep disturbances, and weakness. Chronic ischemic heart disease can cause signs and symptoms such as angina, anxiety or nervousness, fatigue, and neck pain.

Can Ischemic Heart Disease Cause Serious Complications?

Some complications may be acute coronary syndrome (including angina or heart attack), arrhythmia, cardiogenic shock, heart failure, stroke and sudden cardiac arrest.

What Do Women Need to Know About Diagnosis and Treatment?

Doctors are less likely to refer women for diagnostic tests for ischemic heart disease. When women go to the hospital for heart symptoms, they are more likely than men to experience delays receiving an initial EKG, are less likely to receive care from a heart specialist during hospitalization, and are less likely to receive certain types of therapy and medicines. Younger women are more likely to be misdiagnosed and sent home from the emergency department after cardiac events that occur from undiagnosed and untreated vascular heart disease.

If you struggle with health issues and would like a free screening, call the Advanced Chiropractic & Nutritional Healing Center at 240-651-1650. Dr. Lo uses Nutritional Response Testing® to analyze the body to determine the underlying causes of ill or non-optimum health. Free seminars are also offered and are held at the office on rotating Tuesdays and Thursdays. The office is located at 7310 Grove Road #107, Frederick, MD. Check out the website at www.doctorlo.com.