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Know Your Numbers New guidelines for diagnosing, preventing hypertension | By Starla S. Collins
T
he American Heart Association, the American College of Cardiology and several other respected health organizations have released new guidelines for the diagnosis, treatment and prevention of hypertension, commonly known as high blood pressure.
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Health & Medicine | 2018
1501 S.Yale St. #250 • Flagstaff,AZ 86001 928.556.0707 • azintegratedmedical.com
Out since November, the new guidelines are the first comprehensive set since 2003. They lower the definition of high blood pressure and emphasize the importance of early prevention, detection and treatment to reduce future cardiovascular risks and conditions. Growing evidence shows that elevated blood pressure, even at modest levels, is harmful to your health, increasing the risk of heart and vascular disease, stroke, atrial fibrillation and kidney dysfunction. High blood pressure had been defined as readings consistently at or above 140 mm Hg systolic and 90 mm Hg diastolic, or 140/90. The new standards define high blood pressure as a systolic pressure of 130 or higher or a diastolic pressure of 80 or higher. These new guidelines mean a significant number of Americans who previously fell below high blood pressure numbers are now classified as having hypertension. About 46 percent of Americans are now considered to have high blood pressure. By comparison, about 32 percent of Americans had high blood pressure under the previous benchmark of 140/90. The prevalence of high blood pressure is expected to triple among
men under age 45 and double among women under 45, with the greatest effect among younger adults. The new guidelines provide five categories of blood pressure: normal, elevated, stage 1 hypertension, stage 2 hypertension and hypertension crisis. A person is in hypertensive crisis when their systolic number is greater than 180 and/or the diastolic number is greater than 120, requiring prompt changes in medication if there are no other indications of problems or immediate hospitalization if there are signs of organ damage. Dr. Cindy Martin, the chief medical officer at North Country HealthCare who specializes in internal medicine, pediatrics, palliative and hospice medicine, said the new guidelines emphasize earlier detection and interventions that include lifestyle changes. She also said treatment plans need to focus on treating the whole person, not just a set of numbers. “To treat a person’s physical diagnosis, healthcare providers need to treat the whole person and consider everything from social and economic factors to mental health to support systems. The Arizona Daily Sun
“Although many additional people will be identified under the new guidelines as having hypertension, only a small number of people will require medication to lower and control the high blood pressure. Many patients can lower their numbers and decrease their risks through healthy changes.” Those who have elevated or stage 1 hypertension should be able to lower and manage their blood pressure through changes in behavior. Lifestyle or behavior changes, if followed, can be very effective. For example, a 10-pound
weight loss can result in a 5 mm Hg reduction in blood pressure. Similar changes can occur by increasing physical activity or reducing sodium (salt). Most patients in these categories will not require antihypertensive medication to treat their high blood pressure under the new guidelines. The American Heart Association recommends that all patients with high blood pressure adopt nonpharmacological interventions: weight loss for those who are overweight or obese, a heart-healthy diet, the DASH (Dietary Approaches
to Stop Hypertension) eating plan, sodium reduction, potassium supplementation (under the guidance of a physician), increased physical activity with a structured exercise program, and drinking alcohol in moderation. Because blood pressure measurements taken at a heath providers’ office are often higher than the person’s normal readings, the new guidelines recommend patients take their own blood pressure outside of the clinical setting, such as at home. For self-measured blood pressure
monitoring, it is important the device has been validated and calibrated to ensure a correct reading. The new guidelines bring to light the importance of early detection and good blood pressure control through lifestyle and medications when necessary. Many of the things you can do to lower blood pressure also help to reduce the risk of other conditions and help improve your overall quality of life. It is a win-win. Find more tips for a heart-healthy life at www.heart.org.
Taking blood pressure readings at home
T
he American Heart Association recommends blood pressure monitoring at home for people with high blood pressure. At home
monitoring can help your healthcare provider determine whether treatments are working. Home monitoring is not a substitute for regular visits to your physician. If you have been prescribed medication to lower your blood pressure, don’t stop taking your medication without consulting your doctor, even if your blood pressure readings are in the normal range during home monitoring. The AHA offers these tips for monitoring blood pressure at home.
BE STILL. Don’t smoke, drink caffeinated beverages or exercise within 30 minutes before measuring your blood pressure. Ensure at least five minutes of quiet rest before measurements.
SIT CORRECTLY. Sit with your back straight and supported (on a dining chair, rather than a sofa). Your feet should be flat on the floor and your legs should not be crossed. Your arm should be supported on a flat surface (such as a table) with the upper arm at heart level. Make sure the middle The Arizona Daily Sun
of the cuff is placed directly above the bend of the elbow. Check your monitor’s instructions for an illustration or have your healthcare provider show you how.
MEASURE AT THE SAME TIME EVERY DAY. It’s important to take the readings at the same time each day, such as morning and evening. It is best to take the readings daily however ideally beginning two weeks after a change in treatment and during the week before your next appointment.
TAKE MULTIPLE READINGS AND RECORD THE RESULTS. Each time you measure, take two or three readings one minute apart and record the results. Make sure to record the date and time next to your reading. Or, use the AHA online tracker — ccctracer.com/aha — for recording readings. If your monitor has built-in memory to store your readings, take it with you to your appointments. Some monitors may also allow you to upload your readings to a secure website after you register your profile.
2018 | Health & Medicine
3
PERSONALIZED QUALITY CARE
Small Changes, Big Impact
PHYSICAL THERAPY AND ELECTRODIAGNOSTICS
At Larson Rehabilitation our focus is on high quality, patient centered care. Whether you have chronic pain, a work or sports injury, or need post operative rehabilitation, our goal is to accelerate your return to optimal activity.
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Sports injuries for all ages and any level of athlete
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Pre and post operative rehab for orthopedic surgeries
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Work related injury rehabilitation
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Treatment of muscle and tendon strains and ligament sprains
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Injury prevention programs
Locally Owned & Operated
1600 W. University Ave. #106 Flagstaff, Arizona 928-526-3031 www.larsonrehab.com
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Health & Medicine | 2018
G
aining control over your heart health doesn’t always mean a drastic overhaul of your lifestyle. There are small steps you can take to get started that ultimately lead to big benefits. Getting rid of unhealthy habits can take time. By slowly introducing healthy behaviors, you will soon feel the results that inspire you to keep going. It is a good idea to meet with your doctor to tell them your plan of boosting heart health. Understanding your risk factors can determine the urgency in which you act. For those who are not at high risk or already living with heart disease, consider incorporating these small changes into your daily life.
FIND EXCUSES FOR EXERCISE Sometimes, it’s easy to put off exercise and blame it on your busy lifestyle. The good news is increasing your heart rate doesn’t have to mean setting aside the time for a dedicated workout. Instead, find moments in your daily life to get your blood pumping and benefit your heart health. Here are some ideas: • Walk on your lunch break. The beautiful spring weather makes it easy for people to get outside and move! On workdays, pack a light,
healthy lunch that can be easily consumed, allowing yourself time to go outside for a brisk walk. • Park far from entrances. When searching for a parking space, try and park as far from an entrance as you can. The extra steps can quickly build up over time, improving your cardiovascular health. • Skip dessert: If your family typically shares dessert after dinner, replace it with a group walk! The extra time you share will be far more rewarding than a sugary treat.
BE MINDFUL OF CALORIES Commit to a limiting your calories and stick to the designated number you’re allowing! Cutting the amount you consume will lead to weight loss and positively change your eating habits. A good rule to stick by is to avoid drinking calories. Instead of enjoying a sugary drink with dinner, have an extra serving of vegetables or lean meats. Training yourself to use the limited calories to boost health is a great habit to start. The Arizona Daily Sun
Sticking with a PT Plan
G
oing through a comprehensive rehabilitation process can be both physically and mentally draining. Not only are you dealing with pain and suffering but also the long road ahead to a successful recovery, depending on the severity of the injury. Fortunately, there are many outstanding physical therapy professionals in your area who can help you through this journey. Find an accredited therapist who has experience with your specific type of injury. With a little research and a positive attitude, you can find the right fit for you when it comes to getting back to normal physical activity.
SET REASONABLE GOALS Your physical therapist will be instrumental in setting realistic goals that push you to succeed while also keeping you on rack. Work closely with your local professional to determine a starting point and move forward with clear, defined objectives. Maintain a journal as you progress to keep track of the steps you have taken. Write matters related to the actual process and the physical feelings associated with each milestone. You also can share these notes with your physical theraThe Arizona Daily Sun
pist and your physician to make sure everyone is on the same page.
STAY FOCUSED Physical rehab is tough. It’s important to choose an environment that offers you some sort of relaxation and comfort. Depending on your injury, you could be facing a long road ahead. Be sure to check into a couple of different rehab facilities as
you research your options. Ask the following questions of your potential providers: • What types of certifications do your physical therapists hold? • How will you tailor the rehab program to my specific needs? • What type of timeline is expected for my recovery?
THE BENEFITS OF REHAB
quality physical rehab program include: • Pain relief; • Strength and endurance; • Motion and mobility improvement; • Shortened recovery time; • Improvement with flexibility, movement and balance; and • Education pertaining to your mobility goals.
According to the American Physical Therapy Association (APTA), the primary benefits of a 2018 | Health & Medicine
5
Heart Health Super Foods
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n addition to exercise, a healthy diet is crucial for optimal heart health. Incorporating “superfoods” into your daily intake has been shown to help reduce the risk of atherosclerosis — the buildup of fatty deposits in artery walls.
When planning a healthy diet, it is important to consider the number of calories you’re ingesting, or you may be sabotaging yourself with an unhealthy weight gain, which can cause serious heart problems. Before beginning any drastic change in your eating habits, be sure to consult with your doctor or a nutritionist to plan a diet that benefits your situation.
COMMON SUPER FOODS While building your shopping list, consider the layout of your favorite store. Make sure most of your groceries are purchased around the store’s perimeter. This is where you’ll find mostly fresh fruits, vegetables and lean meats.
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Health & Medicine | 2018
According to the American Heart Association, these awesome foods can provide you big benefits in the fight for a healthy heart. Turkey: It’s not just for Thanksgiving anymore. When planning a meal that features ground beef, consider this leaner substitute. It can add a splash of health in favorites like chili, casseroles and even grilled patties. Low-fat yogurt: A great source of calcium, Vitamin D and protein. The AHA also suggests using it in recipes as a substitute for sour cream. Berries: Load up with healthy blueberries or strawberries. According to the AHA, about four-and-a-half cups of fruits and vegetables per day can lower the risk of a heart attack. Salmon: A great source of
protein, omega-3 fatty acids and low in saturated fats, salmon decreases the risk of abnormal heartbeats and slows the growth of plaque in arteries. Dark chocolate: Finally, a guilty pleasure that shouldn’t make you feel so guilty! In moderation, chocolate is a great source of flavonoids, which provide powerful antioxidants and immune-system benefits. Nuts and seeds: These superfoods provide protein and healthy unsaturated fats. Great choices include unsalted almonds, peanuts and pistachios. Sticking to a new diet can be difficult. With proper planning and a commitment to healthy eating, these delicious foods will soon become powerful weapons against heart disease.
The Arizona Daily Sun
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Our Plastic Surgeons treat a variety of hand and problems, from Carpal Tunnel Ourwrist Plastic Surgeons treat a variety of hand and wrist problems from Finger Carpal to Tunnel Syndrome Syndrome to Trigger Chronic to Trigger Finger Chronic Thumb Hand, Thumb and to Wrist Pain. Hand, With all handand Wrist Pain. With surgeries, our goal is surgeries, our goalallishand to restore full action to restore full andpatient mobility soreturn that the and mobility soaction that the can return to as quickly topatient normalcan activities asnormal quicklyactivities as possible, as possible, without pain.without pain.
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CONGRATULATIONS to the following individuals at Northern Arizona organizations for earning our elite HERO Award for outstanding blood drive achievement. Thank you for saving lives! Flagstaff Mall - Bonnie Bouschet Flagstaff Medical Center - Kim Angelo, Monique McCartney, Mary Hostetler Fratelli Pizza - Brent Schepper Knights of Columbus - Immaculate Conception Catholic Church - Tim McGowan Northern Arizona Volunteer Medical Corp - Cathy Flores RE/MAX Peak Properties Flagstaff Elite Team - Eric Davis, Jessica Garard, Sara Holloway Tuba City Regional Health Care Corporation - Elfreida Bizaholoni
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Preventing Prediabetes
A
ccording to the American Diabetes Association, more than 29 million Americans have diabetes and it’s the seventh leading cause of death. While that statistic is widely known, prediabetes is a serious health condition that doesn’t get as much attention.
Preventive Wellness Strategies Integrated Healthcare Empowerment & Advocacy
Family Health Center
Medical: • Primary Care • Women/Infant Care • HIV/STD Screening
• Chronic Illness Care • WIC • Sports/CDL Physicals
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Health & Medicine | 2018
The Arizona Daily Sun
Prediabetes occurs when blood sugar levels are higher than normal but not high enough yet to be diagnosed as type 2 diabetes. Approximately 84 million American adults — more than one out of three — have the condition, according to the National Diabetes Prevention Program.
WHAT CAUSES PREDIABETES? People may suffer from prediabetes for years without any clear symptoms. This makes it tough for physicians to detect the issue in otherwise healthy people. Patients are their own best advocates when it comes to
identifying risk factors for prediabetes. Here are some warning signs, according to the Centers for Disease Control and Prevention: • Being overweight; • Being 45 years or older; • Having a parent, brother, or sister with type 2 diabetes; • Being physically active less than three times a week; • Ever having gestational diabetes (diabetes during pregnancy) or giving birth to a baby who weighed more than 9 pounds; and • Having polycystic ovary syndrome. Race and ethnicity also are factors: African Americans, Hispanic Americans, American
Indians, Pacific Islanders and some Asian Americans are at higher risk
STEPS TO TAKE Fortunately, the process of getting tested for prediabetes is a simple one. You can undergo a blood sugar test to find out if you have the condition. If your test comes back positive, your physician will likely recommend losing some weight. Research shows that dropping a small amount of weight and getting regular physical activity can lower your risk for developing type 2 diabetes. What is a small amount of weight? The CDC defines this as 5 percent of your body
weight — just 10 to 14 pounds for a 200-pound person. Regular physical activity means getting at least 150 minutes a week of brisk walking or a similar activity. Ask your physician or nurse if there is a CDC-recognized National Diabetes Prevention Program offered in your community. Getting hooked into a quality program can make a difference in preventing type 2 diabetes.
Bradley Nicol, MD Sam Safavi-Abbasi, MD Robert Evans, PA | Aaron Wells, PA | Kimberly Sargent, PA | Jennifer Morris, PA
Flagstaff Neurosurgery is committed to providing our patients with the highest quality of care and compassion. Our approach is to specifically tailor for each patient the most effective, minimally invasive, proven treatment available. Neurosurgery involves the diagnosis and treatment of diseases or conditions that affect the brain, spinal cord (lumbar, thoracic, and cervical) and nerves in the body, including their blood supply and supporting structures. Treatment may be surgical or non-surgical, determined by the best means of managing the specific problem. Please see your primary care provider for a referral and visit our website for more information on appointments.
1300 Rim Drive Ste A Flagstaff, AZ
928.226.7667
Visit Us At flagstaffneurosurgery.com We accept all insurance. Contracted with UMR, BCBS, Medicare, AHCCS, Humana, United Healthcare The Arizona Daily Sun
2018 | Health & Medicine
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77 W. Forest Ave. Suite 304 Flagstaff, AZ 86001 ph 928.214.3600
Mountain View Pediatrics is a partnership of experienced physicians providing a wide range of health care, from birth through childhood and adolescence. We partner with parents and guardians to achieve the best care for their children’s health and well-being. We feel that a strong bond is formed between you, your child and your doctor. This is why we offer an invitation to prospective and new parents to visit our practice and meet our doctors in a pleasant, relaxed atmosphere. Our monthly New Parent Information nights provide an opportunity to ask questions and get familiar with who we are and what we can offer.
We are accepting new patients! Please visit our website to find out more.
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Northern Arizona Orthopaedics Specialty Centers Foot & Ankle Center
Stephen Knecht, MD
Chris Diefenbach, MD
FLAGSTAFF’S CHOICE WALK-IN CLINIC
Foot Center Spine&&Ankle Pain Center
Eamonn Michael Mahoney, MD Glover, MD
John Ledington, MD
Foot Ankle Center Hand&Center
Foot & Medicine Ankle Center Sports Center
Joel Rohrbough, MD
Cody Martin, MD Joint Surgeon Scheduling new patients this summer.
Scheduling new patients this summer. John Durham, MD
Mark Mellinger, MD
10 Health & Medicine | 2018
Timothy Bonatus, DO
Brandon Clark, DO
Bourck Cashmore, MD
HOURS OF CARE: Monday - Friday, 8 am - 5 pm
Yuri Lewicky, MD
Foot & Ankle CenterCare Center Arthritis & Fracture
Peter Gibson, MD Hand Surgeon
Treating NEW injuries such as fractures, sprains, muscle strains, tendon and ligament injuries, including spine flare-ups.
We are a leading team of physicians who believe in the value and quality of the surgical and non-surgical care we provide. Let us work with you to personalize a treatment path toward function and mobility in your life again. Request a visit today at 928-774-7757 or northAZortho.com. The Arizona Daily Sun
Managing Migraines Migraines are defined as moderate to severe pain that lasts anywhere from 4 to 72 hours, and normally localizes on one side of the head. There are some things you can do to keep the pain at bay.
IDENTIFY AND AVOID TRIGGERS
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ore than 36 million Americans suffer from chronic migraines. If you’ve ever had a migraine, you know it can be debilitating. It is, after all, no ordinary headache.
When you know which things can start your migraines, you can work harder (and smarter) to avoid them. If you are unaware of what triggers your migraines, it can be extremely helpful to keep a migraine headache diary. Here are a few common causes: • Weather changes; • Bright lights;
• Lack of sleep; • Dehydration; • Strong smells; and • Quick movements or motion sickness.
EXPLORE ALTERNATIVE THERAPIES There might be options to avoid medications. While you should always follow any prescription plan recommended and monitored by your physician, feel free to ask your doctor about alternative therapies. These include acupuncture, lying quietly in a cool, dark room, applying a cold compress to your head, meditation, deep breathing and relaxing your muscles.
Darwin Health’s 2016 ACO of the Year Award: Western Region Winner
Rated Number ONE in Arizona by CMS for Quality and Savings Commonwealth Accountable Care Organization (ACO) is a partnership of Flagstaff Physicians working together to improve the health of people in Northern Arizona. Our goals: • enhancing communication between all medical providers and clinics • streamlining processes • providing quality cost-effective care • improving health outcomes. We understand that you have a choice when deciding where you receive medical care, which is why we have created the largest network of local primary care providers working together to benefit our patients through seamless coordination of care. Commonwealth is a federally approved ACO participating in the Medicare Shared Savings Program.
and take that first step to select a Commonwealth Primary Care Provider The Arizona Daily Sun
If you take medication for your migraines, be sure to keep it in a place that is readily accessible. Have preferred alternative therapies at the ready. If you have an office, try closing the blinds, shutting the door and turning off the lights for a brief period.
DAY-TO-DAY TIPS Sticking to a schedule, for example, will help protect you. Routines such as going to bed and waking up at the same times every day, eating your meals at regular times and exercising should make a noticeable difference in your pain.
COMMONWEALTH ACO PARTICIPATING PRIMARY CARE PROVIDERS: Flagstaff Family Care 928-527-4325 With two locations to serve you 710 N. Beaver Street, Bldg 6 and 1501 S. Yale Street, Bldg 2 suite 150 Flagstaff, AZ 86001 www.FlagFamilyCare.com Donna Peace, M.D. Andrew Martin, M.D. Meghan O’Donnell, M.D. Christine Crowder, M.D. Michelle Doroz, D.O. Patricia Bartholomew, FNP Laura Steinbring, FNP Nitza Glick, PA Elysia Small, PA Austin Grace, PA Kathy Barth, PA Karen Damgaard, PA Northern Arizona Radiology 928-773-2515 77 W. Forest Ave, Ste 101 Flagstaff, AZ 86001 www.northernarizonaradiology.com
GO TO MYHEALTHCARETEAM.NET
BE READY WHEN A MIGRAINE STRIKES
Hospice Compassus 928-556-1500 (24 hours a day) 1000 N. Humphreys St, Ste 220 Flagstaff, AZ 86001 www.HospiceCompassus.com
Northern Arizona Home Health 928-773-2238 1501 S. Yale St, Ste 101 Flagstaff, AZ 86001 Phoenix Neurology 623-535-0050 1501 S .Yale St. Bldg 2 Suite 152 Flagstaff, AZ 86001 Paul Kowalski, M.D. East Flagstaff Family Medicine, Ltd. 928-774-2788 Northeast Professional Plaza 1515 E. Cedar Ave, Suite A-3 Flagstaff, AZ 86004 www.eastflagfamilymed.com Bradford Croft, D.O. Sara Reeves, FNP Cathryn Draper, A-FNP Joshua Makela, PA-C Andrew Conboy, PA-C Ryan Internal Medicine 928-213-5881 1350 Rim Dr. Flagstaff AZ, 86001 www.ryanim.com Keith Ryan, M.D. Katherine Costa, ACNP Christina Hagood, NP
2018 | Health & Medicine 11
“When I was diagnosed with cancer my doctor referred me to Arizona Oncology. I’m convinced it was a life-saving decision.” – Michelle
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Prostate Cancer Risk
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TOGETHER:
A BETTER WAY TO FIGHT CANCER. Together, with The US Oncology Network, we bring the expertise of nearly 1,000 physicians nationwide to the delivery of our patients’ care. As the largest group of medical professionals in Arizona dedicated exclusively to cancer, Arizona Oncology touches the lives of more cancer patients than any other provider in the state. We believe together is a better way to fight.
Visit ArizonaOncology.com or call 855-234-HEAL for more information.
12 Health & Medicine | 2018
P
rostate cancer is the second most common cancer to affect American men but is oftentimes manageable with treatment. Catching it early is key.
This is achieved by knowing the signs and symptoms, and following proper screening guidelines. According to the Prostate Cancer Foundation, there is no set age for men to begin screening. This is largely due to the disease occurring because of lifestyle and family history. Based on these factors, your personal doctor will be able to suggest a recommended time-
frame for when and how often you should be screened.
WHAT IS PROSTATE CANCER? Prostate cancer begins when cells in prostate glands begin growing uncontrollably. These glands are only found in men, below the bladder and in front of the rectum. The Arizona Daily Sun
QUALITY CARE; LOWER COST Our Services • Cardiology • Vascular • Vein • Sleep Services • AND MUCH MORE The most common type of prostate cancer is adenocarcinomas, which develop from the gland cells. In rare cases, it can grow and spread quickly, but more commonly it is a slow mover. This gives men a great advantage in discovering and correcting the disease.
SYMPTOMS Besides being screened, you can pay attention to these symptoms laid out by the PCF: • Frequent urination, especially at night; • Weak, dribbling or holding back urination; • Painful urination or pain in the lower back, hips, pelvis or thighs; and • Blood in the urine. If you notice any of these symptoms, speak with your doctor immediately.
WHAT HAPPENS AT THE SCREENING? There are two common procedures used by professionals to discover signs of prostate cancer. The Centers for Disease Control and The Arizona Daily Sun
Prevention breaks down how they are accomplished. Digital rectal exam: Your doctor inserts a gloved finger into the rectum to gain access to the prostate and feel for lumps or abnormalities. Prostate Specific Antigen (PSA) test: This is administered to monitor the levels of PSA in a person’s blood. PSA is a substance made by the prostate, and high levels in the blood can mean there is an issue with the prostate, including cancer.
TREATMENT The type of treatment your doctor chooses for a fight against prostate cancer depends on the stage of cancer, the patient’s age, the likelihood that treatment will provide a cure and how the patient feels about the side effects. Much like other cancer treatments, the options may include radiation, chemotherapy, hormone therapy or even surgery. Talk with your doctor this winter about your concern of developing prostate cancer, especially if someone in your family has been affected.
Call 928.226.6400 2000 S. Thompson Street Flagstaff, AZ | www.mountainheartcares.com
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928.255.5440 Learn more at www.juntospa.com 2018 | Health & Medicine 13
Bringing Care Home Comfort Keepers offers quality senior care services in your area, allowing both older adults who need assistance with everyday tasks and those with specialized care needs to receive support right at home. We are dedicated to improving the life quality of our clients, helping them increase independence and lead more active, fulfilled lives.
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1311 E Butler | Flagstaff, AZ FlagstaffAerial.org 14 Health & Medicine | 2018
O
ne of the most effective ways of avoiding heart disease or stroke is to maintain a healthy weight. According to the American Heart Association, between 60 and 70 percent of American adults are overweight or obese.
• Personal Care • After Surgery Care • Transitional Care • Dementia Care • Alzheimer’s Care • 24 Hour Home Care • Veteran’s Aide Attendance Benefits
Kids Circus
Get in Shape Commit to sticking to a workout plan to benefit your heart health. If you’re just beginning your journey of weight loss, one tool you can use is a “food diary.” Jot down the foods and beverages you consume, as well as their nutritional value. After a few weeks, meet with a nutritionist to see where you can make positive adjustments. Trying to lose weight can be a frustrating experience, but with strict commitment and a plan in mind, it is a rewarding experience that greatly benefits heart health.
excursion, keep these safety tips from the American Hiking Society in mind: • Inform people of your planned path and of an estimated return time; • Be aware of expected weather and pack accordingly; and • Know your routes by studying a map. With safety in mind, hiking can be a wonderful adventure for the entire family.
TAKE A HIKE
According to the Centers for Disease Control and Prevention, swimming just two-and-a-half hours per week, will help you obtain all the aerobic heart health benefits your body needs. If you struggle with sore bones or joints during exercise, a swimming regimen will help you boost heart health while experiencing less stress. It is a great way to get started on your weight-loss journey, or if you suffer from a condition such as arthritis or overall muscle soreness.
Find time to get outdoors and exercise. Spring is a great time to start, when wildlife is returning and trees and flowers are flourishing. Taking a hike is a great way to invite spring and obtain excellent heart benefits. A report by the American Heart Association suggests brisk walking can lower the risk of high blood pressure, high cholesterol and diabetes, just as much as running. Before setting off on a hiking
JOIN A SWIMMING CLUB
The Arizona Daily Sun
Men’s Health by the Numbers
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esearch out of Harvard University shows that the average man pays significantly less attention to his personal health than the average woman. Men are more likely to engage in recreational drug use, drink, make risky choices and are 24 percent less likely than women to have visited a doctor within the past year. Men also, on average, die six years earlier than women across the world. The Arizona Daily Sun
Men, it’s time we took better care of yourselves. Here is our stat sheet: • Cardiovascular disease is the number one cause of death among American men, according to the American Heart Association. • The good news is that according to Men’s Health, a University of Oklahoma study found that men who log at least 10,000 steps per day reduce their odds of developing cardiovascular disease risk factors by 69 percent. • Logging fewer than seven hours of sleep per night on average can come with heavy ramifications: Higher risks of heart dis-
ease, diabetes and obesity are all linked with sleep deficiency. • The most common cancer in young men ages 15 to 24 years is testicular cancer. • According to the Movember Foundation, approximately 9,000 new cases of testicular cancer are diagnosed each year. • Prostate cancer is the second most common cancer in men in the United States. • According to the Movember Foundation, 3 million American men are living with prostate cancer — and 73 American men die from prostate cancer every day. • According to the NPD Group, at least 25 percent of men skip
breakfast, even though multiple studies have associated eating breakfast with higher metabolisms and lower chances of obesity. • Research from Duke University suggests that 25 percent of men have zero close friends to confide in, which has serious ramifications for your health. Social isolation is roughly twice as bad for your life expectancy than obesity, according to a Brigham Young University study. • Social isolation is also a significant risk factor of suicide, of which four times as many men die from as women. 2018 | Health & Medicine 15
Deadly Heart Disease
A
ccording to the American Heart Association, about 70,000 people in the US have heart attacks each year, ultimately killing about 114,000 of those affected. Cardiovascular disease is prevalent in both genders as it is the leading cause of death in men and women.
February is Heart Health Month. You can show support by wearing red on National Wear Red Day to raise awareness of the very serious condition. Heart attacks and strokes are considered risks from cardiovascular disease. These alarming facts from the American Heart Association are meant to inspire you to become serious about heart health for you and your loved ones: • Cardiovascular disease claims more lives than all forms of all cancers and chronic lower respiratory 16 Health & Medicine | 2018
disease combined. • Nearly half of all African-American adults have some form of cardiovascular disease. • Approximately every 40 seconds, an American will have a heart attack. • The average age for the first heart attack in men is 65 years old; it is 71 years in women. • Strokes are the leading cause of serious longterm disability in the United States. • Between 2013 and 2030, medical costs of coronary
heart disease were expected to increase by about 100 percent. The cost during 2012 and 2013 was $199.6 billion. • Stroke accounts for 1 of every 20 deaths in the United States. A stroke kills someone in American about every 4 minutes. • About 85.7 million American adults have highblood pressure. This is a contributing factor to cardiovascular disease. • Nearly half of those with high-blood pressure do not have it under control. • Coronary heart disease
accounts for over one in seven deaths in the U.S., or about 360,000 people annually. • About 92.1 million American adults are living with some form of cardiovascular disease or the aftereffects of stroke. Make this year about getting on top of your heart health and not becoming a statistic. Consult with your doctor if you think your heart is at risk.
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re you feeling a little foggy lately? Does your list of things to do seem a bit fuzzy? You might be dealing with some form of short-term memory loss.
While these may not be signs of serious health issues, they can be indicators that you should discuss the matter with your physician. One in eight Americans over the age of 60 reports worsening memory loss, according to a study by the Centers for Disease Control and Prevention. There are many ways to improve your short-term memory, including regular mental exercises, the proper amount of sleep and even a healthier diet. Always be sure to check with your medical team before making major changes to your regular routine.
KEEP YOUR MIND BUSY Many people understand the importance of physical activity when it comes to living longer, healthier lives. What you may not realize is that mental exercise can be just as important. Do you take time out of your day to keep your mind in shape? If not, it might be time to start incorporating activities such as crossword puzzles or volunteering into your weekly schedule. These types of activities can The Arizona Daily Sun
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SPEND TIME WITH FRIENDS Consistent social interaction helps reduce occurrences of depression and stress — both of which have been linked to memory loss. Spending more time with friends and loved ones is easy. You just have to make time for this social aspect of your life. Look for ways to interact with more people around you. Share in their stories and be open with your own life.
GET MORE SLEEP Many recent studies, including from Northwestern University and the National Institutes of Health, have provided us with a deeper understanding of how sleep functions in the brain to support learning and memory. Adequate sleep — at least seven hours per night for most adults — plays a critical role in your overall health and productivity. Get yourself on a consistent schedule. Your memory will thank you.
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Is Your Lifestyle Inviting a Stroke?
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he relationship between human hearts and brains is incredibly powerful. The two organs heavily rely on each other to keep everything operating efficiently. While a stroke affects the brain, it can be directly caused by a poorly functioning heart.
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The Centers for Disease Control and Prevention, states someone in the United States has a stroke every 40 seconds. Every four minutes, someone dies. Most strokes occur when a blood vessel that feeds the brain becomes blocked or bursts. Heart disease and abnormal heart rhythms are serious risk factors. Are you living a lifestyle that supports a healthy heart and reduces your risk of stroke?
ALCOHOL AND TOBACCO While the American Heart Association suggests moderate alcohol use does have some health benefits, when you abuse it, you’re inviting serious risk of a stroke.
Moderation means no more than two drinks a day for men, and one drink a day for women. Drinking too much alcohol has been linked to raising blood pressure, which is one common cause of stroke. There is no moderation when it comes to smoking tobacco. According to the National Stroke Association, smokers face double the risk of stroke when compared to nonsmokers. To live a hearthealthy life, it’s imperative to quit! Talk to your doctor about ways to make the quitting process easier on you.
YOUR DIET An unhealthy diet exposes you to risks of heart disease,
high blood pressure and stroke. Follow these tips from the NSA when creating a diet with calorie limits: • Less than 10 percent of calories per day from added sugars. • Less than 2,300 mg per day of sodium. • Less than 10 percent of calories per day from saturated fats. Plan a well-balanced diet that includes fruits, vegetables, lean meats and low-fat dairy.
physical activity to your daily life. The Surgeon General recommends two hours and 30 minutes of moderate-intensity aerobic physical activity each week. Moderate intensity means, brisk walking, jogging or even swimming. Mix in fun, social activities to make exercising easier all while keeping your ticker strong.
GET MOVING The CDC shows a direct risk of stroke from being overweight or obese. Maintaining your weight is easy once you add
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