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Wednesday, February 4, 2015 | D1
Avon woman makes healthy changes There’s an app for that By Devan Strebing devan.strebing@flyergroup.com
Margo Knefelkamp, 32, has lost 100 pounds due to a new lifestyle of exercise and a healthy diet. She did this while working full time and going to school for an MBA. Knefelkamp grew up in nor theastern Indiana, moved to Indianapolis eight years ago and has lived in Avon for the past five years. She is married and has one foster son. After getting her undergraduate degree at the University of Southern Indiana, and receiving her MBA from Indiana Wesleyan University, she now works for the Indiana State Department of Health. At age 29, a friend made a comment to her that became the push she needed to change her life. “She told me that my face looked full; I had always been overweight, but have always been in denial about it,” she said. “I thought ‘now I have to do something.’ I joined a weight loss center with her, and lost 100 pounds in one year — three to five pounds a week. I measured my food portions, cut out the fat, and the weight melted away.” Knefelkamp joined the Metabollic Research Center in Lafayette. She hired a personal trainer, but now has the best success going to her gym on the west side of Indianapolis. “The gym I go to now is my motivation,” she said. “We do cross fit and my coach keeps me on my toes, saying ‘it’s not about losing weight but gaining strength.’ He really helps me want to do better.” Her husband recently nominated her for the American Heart Association’s 2015 Real Women, Real Change competition. She became a finalist in the top 10. “You have to focus on yourself or you easily hit the drive-thru,” she said. “I still struggle with food, but I go to the gym three times a week and I weigh my food and avoid certain foods when I go out to eat.” Knefelkamp was recently asked to be a health coach for the center she joined. “Because I had a success
SUBMITTED PHOTOS
HEALTHY LIFESTYLE: Margo Knefelkamp works out at her gym a couple times a week.
“You have to start today, and if you fall off, keep trying; what you do today affects tomorrow. It never hits home until a medical event occurs where they can’t breathe, or something impacts them. It’s all up to you. You have to be the one to want to change.”
Weight Watchers Mobile
Margo Knefelkamp story, they reached out to me,” she said. “I don’t want to push it on people, but I’ll tell them if they ask me how to do it.” As for her “words of wisdom,” she says becoming healthier is all up to you. “You have to start today, and if you fall off, keep trying; what you do today affects tomorrow,” she said. “It never hits home until a medical event occurs where they can’t breathe, or something impacts them. It’s all up to you. You have to be the NEW LOOK: She has lost 100 pounds by changing her diet and exercise routine. one to want to change.”
Analyzing life after St. Francis offering the $49 Heart Scan heart health classes
What do you plan to do with your test results? The $49 heart scan is ever ywhere: billboards, web pages, even the nightly news. But what is a heart scan? And, what should you plan to do with the results? “A heart scan, also called coronary calcium scans, give doctors a picture of the heart’s arteries,” explains Josh Halon, director of cardiovascular services at Indiana University Health West Hospital. “They are used to look at calcium deposits in the arteries. The scans can give useful information for heart attack risk for that person who is at an intermediate risk for heart attack. It is not necessarily useful for those who have a low risk of heart attack or for those who have a high risk of heart attack or known heart disease.” Calcifications in the coronary arteries are an early sign of coronary heart disease (CHD). CHD is a disease in which a waxy substance called plaque builds up in the coronary arteries. Over time, plaque can
harden or rupture, leading to serious heart conditions like chronic chest pain, heart attack, heart failure and arrhythmias. “When I talk about heart scans, I like to focus on what we are going to do about the results,” says William Gill, MD, interventional cardiologist with IUHP Cardiology at IU Health West Hospital. “That may mean stopping smoking, working toward an ideal body weight, treating high blood pressure or cholesterol, and maintaining an active lifestyle—and yes this means the dreaded ‘exercise’ word.” Not everyone needs a heart scan. The chance of finding something in someone with low risk factors— a 10-year risk factor of less than 5 percent, low cholesterol, don’t smoke— is very low and not worth the radiation exposure. Which brings up another point… many think of heart scans as noninvasive but it’s important to note that they do expose patients to radiation that likely results in a
See SCAN | D2
Gone are the days of the pencil-and-paper workout plan and the thick paperback guides to calorie counting. Today’s iPhone and Android apps can guide you toward your fitness goals via interactive features, instant stats and even GPS technology. “Fitness is the newest form of hygiene,” says Joe Newman, supervisor of Cardiac & Pulmonary Rehabilitation at Indiana University Health West Hospital. “It’s something that we have to make part of our everyday routine. For many folks, the technology they carry in their pocket is the best and most convenient resource for staying on track and achieving their fitness goals.” If your phone is constantly within reach, mobile nutrition and fitness helpers put wellness within arm’s reach as well. Not only will these apps boost your health and wellness, they will give you a new burst of motivation.
Franciscan St. Francis Heart Center is offering free classes focused on cardiovascular health and wellness in February. The first class is Mythbusting: Heart Center style. “Am I safe from having a heart attack?” will be presented from 6:30 to 7:30 p.m. Feb. 10. at the Johnson County Public Library, White River Branch, 1664 Library Blvd., Greenwood. There will be a cholesterol and blood pressure screening prior to the talk. While family history plays a part in the risk for heart and vascular disease, there are many steps that people can take to reduce their chances of having a heart attack or stroke. Those attending will be encouraged to know their numbers, including resting heart rate, blood pressure and cholesterol, both good (HDL) and bad (LDL). They can also learn how diet, exercise and medications can lower their risk of heart disease. During the program, cardiologist Michael Bar-
ron, M.D., of Franciscan Physician Network Indiana Heart Physicians, will talk about prevention and recognizing the signs and symptoms of heart attack and stroke. Barron is board certified in cardiovascular disease and internal medicine. Attendees may register early for a free risk assessment, including blood pressure check and cholesterol screening, at the library prior to the program. Assessments are limited to the first 30 adults who register via phone or online. To register, call 782-4422 or visit the website www.MyHeartCare. net. Seating is limited. At 6:30 p.m. Feb. 26, join the team of registered dietitian Kathleen Cowden and cardiac rehab trainer/ physical therapist Scott Polley for a fun, uplifting program. They will demonstrate how families can make time for healthy living every day. The program will include exercises that can be done during lunch breaks;
See CLASSES | D2
Sure, you’ve heard of Weight Watchers, but there’s a reason this company has been around so long. Their system gets great results — plain and simple. Weight Watchers Mobile is a great way to track your calorie consumption by using their point system. Not only can you enter and search for different foods in their database, you can scan barcodes for instant information about what you’re eating. The app counts down your available calories by day and also by week. NOTE: IU Health reimburses membership fees for active Weight Watchers members and participation in Weight Watchers earns valuable points in the Health Results incentive program. Compatibility: iPhone and Android; Cost: Free for Weight Watchers members.
My Fitness Pal/Lose It! My Fitness Pal and Lose It! both use the simple approach of “calories in, calories out” to create a food and exercise log that is straightforward and easy to use. Once you’ve added your current and goal weights, along with some other personal information, you are given a daily calorie allowance — add foods (or just scan them into your food diary) and watch the calories add up, then subtract workouts and watch the calorie count go back down. Compatibility: iPhone and Android; Cost: Free
Pact Formerly GymPact, the re-released Pact is the perfect way to put your money where your mouth is and get inspired. How does it work? Make a commitment to work out a certain number of times a week. Choose the amount of money you are willing to risk if you don’t reach your goal. Miss your goal and your credit card gets charged. Achieve your goal? You get paid! The days of being paid to work out have finally come! Compatibility: iPhone and Android; Cost: Free
RunKeeper RunKeeper allows you to track your runs, walks, or bike rides by using the GPS system in your phone. You can view your detailed stats on its easy-to-use layout, and also track your progress over time. RunKeeper even allows you to connect with your friends so others can track your achievements and goals. Our favorite feature on this app is the audio cue option. RunKeeper provides real-time coaching by giving you audible updates on your pace, time, distance, and more. Compatibility: iPhone and Android; Cost: Free
Zombies, Run! For those of us who have vowed to never run unless chased ... the zombie craze has entered the fitness arena. This action packed app adds an element of fun. Zombies, Run! and Zombies, Run! 2 mix games and stories into your run as you complete missions in a world laden with zombies. Whether you’re gathering supplies, saving a fellow human, or out-running a horde of the undead, this app amps up your normal jog with imagination and competition. Compatibility: iPhone and Android; Cost: $3.99
Fitbit Fitbit lets you track food, water consumption and exercise. It also syncs wirelessly you’re your Fitbit device to track daily movement and sleep quality. Knowing how you are progressing can help the program remain dynamic, tailoring eating and exercising plans to a changing body. This app also shares data with companion apps like My Fitness Pal and Runkeeper. Compatibility: iPhone and Android; Cost: Free
Wear Red Luncheon will benefit HCSS Heart disease has been called the silent killer because it often has no noticeable symptoms. It’s more deadly than all forms of cancer combined. And it’s not just “an old man’s disease.” Research reveals that heart disease is the No. 1 killer of women. In fact, only 55 percent of women know that heart disease is their leading cause of death and most fail to make the connection between its risk factors — such as high blood pressure and high cholesterol — and their personal risk of developing heart disease. To save lives and raise awareness of this serious issue, Hendricks County Senior Services and Indiana University Health West Hospital will hold Hendricks County’s annual Wear Red Luncheon. The Wear Red Luncheon
is noon Feb. 18 at Hendricks County Senior Services in Danville. The program will include a catered lunch, sponsored by American Senior Communities, Braumann Moore Law Offices and North Salem State Bank. A cardiologist from IU Health West will speak about the issue and there will be a guest speaker as well. A limited number of tickets are available at $20 each for this popular event. To get tickets, stop by Hendricks County Senior Services at 1201 Sycamore Lane, Danville, from 8 a.m. to 4 p.m. Monday through Friday. Senior Services is funded in part by United Way of Central Indiana, CICOA Aging and In-Home Services and the donations of individuals, businesses and community organizations.
D2 | Wednesday, February 4, 2015
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Experts respond to frequently asked questions Go Red on Feb. 6, Every year, tens of thousands of Americans survive heart attack, go back to work and enjoy a normal life. You have every reason to be confident of a full recovery. Your heart is healing and with each passing day you’ll get stronger and more active. The following questions and answers will help you better understand what has happened to you and how you get started on the road to recovery. Q: What is a heart attack? A: Your heart muscle needs oxygen to survive. A heart attack occurs when the blood flow that brings oxygen to the heart muscle is severely reduced or cut off. This happens because coronary arteries that supply the heart muscle with blood flow can slowly become narrow from a buildup of fat, cholesterol and other substances that together are called plaque. This slow process is known as atherosclerosis . When a plaque in a heart artery breaks, a blood clot forms around the plaque. This blood clot can block the blood flow through the heart muscle. When the heart muscle is starved for oxygen and nutrients, it is called ischemia. When damage or death of part of the heart muscle occurs as a result of ischemia, it is called a heart attack or myocardial infarction (MI). About every 34 seconds, someone in the United States has a myocardial infarction (heart attack). Q: Why didn’t I have any warning? A: Atherosclerosis has no symptoms. One reason there may be no warning signs is that sometimes when a coronary artery becomes nar-
Classes Continued from D1 healthy meal options that are quick and easy to prepare; the many benefits of walking and low-impact exercises; how to decipher nutrition labels; and how to fit good nutrition and fitness into everyday life. The program will be
rowed, other nearby vessels that also bring blood to the heart sometimes expand to help compensate. The network of expanded vessels is called collateral circulation and helps protect some people from heart attacks by getting needed blood to the heart. Collateral circulation can also develop after a heart attack to help the heart muscle recover. Q: Is my heart permanently damaged? A: When a heart attack occurs, the heart muscle that has lost blood supply begins to suffer injury. The amount of damage to the heart muscle depends on the size of the area supplied by the blocked artery and the time between injury and treatment. Damage to the heart muscle from a heart attack heals by forming scar tissue. It usually takes several weeks for your heart muscle to heal. The length of time depends on the extent of your injury and your own rate of healing. The heart is a very tough organ. Even though a part of it may have been severely injured, the rest keeps working. But because your heart has been damaged, it may be weaker and can’t pump as much blood as usual. However, with proper treatment after a heart attack and lifestyle changes, further damage can be limited or prevented. Learn more about heart damage detection. Q: Will I recover from my heart attack? A: The answer is most likely yes. The heart muscle begins to heal soon after a heart attack and usually takes about eight weeks. Scar tissue may form in the damaged area, and that scar tissue does not contract or held in the auditorium at Franciscan St. Francis Health – Indianapolis. Those attending should park in Zone 1 and use Entrance 1 (Heart Center) or 12 (Main Entrance) and follow the signs to the program. To register, call 782-4422 or visit the website at www. MyHeartCare.net. Seating is limited.
pump as well as healthy muscle tissue. That means that extent of damage to the heart muscle can impact how well the heart pumps blood through the body. The degree of loss of function depends on the size and location of the scar tissue. Most heart attack survivors have some degree of coronary artery disease (CAD) and will have to make important lifestyle changes and possibly take medication to prevent a future heart attack and lead a full, productive life. Q: Is all chest pain a heart attack? A: No. One very common type of chest pain is called angina, or angina pectoris. It’s a recurring discomfort that usually lasts only a few minutes. Angina occurs when your heart muscle doesn’t get the blood supply and oxygen that it needs. The difference between angina and a heart attack is that angina attacks don’t permanently damage the heart muscle. Often angina occurs during exercise or emotional stress when your heart rate and blood pressure increase and your heart muscle needs more oxygen. Learn about unstable angina. Q: What are the different medical terms for a heart attack? A: Myocardial infarction – The damaging or death of an area of the heart muscle (myocardium) resulting from a blocked blood supply to that area; medical term for a heart attack. Coronary thrombosis – Formation of a clot in one of the arteries that conduct blood to the heart muscle. Also called coronary occlusion. Coronary occlusion – An obstruction of a coronary
artery that hinders blood flow to some part of the heart muscle. A cause of heart attack. Q: Are there other causes of heart attack besides blockage? A: Sometimes a coronary artery temporarily contracts or goes into spasm. When this happens the artery narrows and blood flow to part of the heart muscle decreases or stops. We’re not sure what causes a spasm. A spasm can occur in normal-appearing blood vessels as well as in vessels partly blocked by atherosclerosis. A severe spasm can cause a heart attack. Spontaneous coronar y artery dissection is the result of spontaneous tearing in the coronary artery wall. Q: Is a heart attack the same as cardiac arrest? A: No. But a heart attack can cause a cardiac arrest. Heart attacks are caused by a blockage that stops blood flow to the heart. Cardiac arrest is caused when the heart’s electrical system malfunctions. In cardiac arrest (also called sudden cardiac death or SCD), death results when the heart suddenly stops working properly. This is caused by abnormal, or irregular, heart rhythms (called arrhythmias). The most common arrhythmia in cardiac arrest is ventricular fibrillation. This is when the heart’s lower chambers suddenly start beating chaotically and don’t pump blood. Death occurs within minutes after the heart stops. Cardiac arrest may be reversed if CPR (cardiopulmonary resuscitation) is performed and a defibrillator is used to shock the heart and restore a normal heart rhythm within a few minutes.
be healthy year-long
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re you aware that heart disease is the number one killer of both men and women? February is American Heart Month and people across the country are wearing red to raise awareness about the risks of heart disease. At Hendricks Regional Health, we are going red for the entire month of February, bathing our hospital and medical office buildings in red lights at nighttime to show our support for American Heart Month. What can you do to show your support for heart disease awareness and prevention? Start by wearing red on Friday, Feb. 6, for National Wear Red Day. The American Heart Association launched the National Wear Red Day and Go Red for Women campaign to raise awareness and reverse the deadly trend of heart disease. Since 2003, we have seen some improvement in rates of heart disease, but we still have a long way to go. Everyone is encouraged to learn more about individual risk factors for heart disease and make lifestyle changes to reduce controllable risk factors and improve health. While some risk factors cannot be controlled (such as a person’s age or family history of the disease), many other factors simply come down to making good choices. Good heart health can mean a better quality of life. Following are steps you
lifestyle changes often come pressure, body mass index up. Whether you plunked (BMI) and the time you down $49 for a heart scan or spend exercising. Continued from D1 just decide to get healthy, less than 1/2000 increase simple changes can go a long Manage Your Weight Added weight increases risk of cancer. “It’s a small way toward a healthier heart. the heart’s workload. dose but not a zero risk, Research shows that losing unfortunately,” Dr. Gill says. Know Your Numbers A good cardiologist is even 10 percent of your body After the scan, patients receive their calcium score going to ask patients to weight lowers blood presthat they bring back to their “know your numbers.” Keep sure, reduces LDL [”bad”] doctor to talk through the track of your most recent cholesterol, improves gluresults. This is when those cholesterol count, blood cose tolerance, improves
Scan
Kevin Speer LOCAL COLUMNIST
can take to reduce your risk for heart disease: • Stop smoking; • Choose good nutrition; • Reduce blood cholesterol; • Lower high blood pressure; • Be physically active every day; • Achieve and maintain a healthy weight; • Manage diabetes; • Reduce stress; and • Limit alcohol intake. Early detection is key to treating heart disease. Be proactive with your health and learn as much as you can about your individual risk. If you are at high risk for heart disease, please speak to your doctor and take steps now to lower your risk. Lifestyle changes can be difficult, but help is available. Our local hospitals have qualified teams that can help you improve your heart health. Don’t become a statistic. Take action today to improve your health and the health of those you love. Together, we can put an end to heart disease. Kevin P. Speer is president and CEO of Hendricks Regional Health. sleep problems, and in general, lowers the risk for cardiovascular disease.
Eating Your Veggies A healthy plant-based diet, low in sodium and fat, is key to getting and staying healthy. Fruits and vegetables are naturally low in calories and provide essential nutrients and dietary fiber.
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Wednesday, February 4, 2015 | D3
Symptoms of a heart attack If you are concerned that labored breathing · Chest pain --- chest pain you may be experiencing a discomfor t from heart attack, call 9-1-1. Min- or utes matter! Learn the warn- increased activity ing signs to familiarize yourself in case of an emergency. Diagnosis: How do I
know if a heart attack Symptoms of heart has occurred? disease which may lead A healthcare provider can to a heart attack diagnose a heart attack You may be experiencing cardiovascular problems if you notice that ordinary physical activity causes you to experience the following symptoms: · Undue fatigue · Palpitations --- the sensation that your heart is skipping a beat or beating too rapidly · Dyspnea --- difficult or
based on several assessment findings. These include: · the patient’s complete medical history. · a physical examination. · an electrocardiogram (ECG or EKG) to discover any abnormalities caused by damage to the heart. An ECG is a medical device that makes a graphical
attack itself may be your first symptom of an underlying problem: cardiovascular disease such as coronary artery disease (CAD) which narrows and hardens your arteries around the heart or atherosclerosis which is often responsible for artery-blocking clots. To diagnose the condition, heart attack patients may be asked to undergo a number of diagnostic tests and procedures. By learning what these tests are and why they’re being done, you’ll feel more confident. Heart attack: a signal These tests are important of heart disease and help the doctor deterAlthough you may have mine if a heart attack warning signs prior to a occurred, how much your heart attack, the heart heart was damaged and also record of the heart’s electrical activity. · blood testing to detect abnormal levels of certain enzymes in the bloodstream. Blood tests confirm (or refute) suspicions raised in the early stages of evaluation that may occur in an emergency room, intensive care unit or urgent care setting. These tests are sometimes called heart damage markers or cardiac enzymes.
what degree of CAD you nose your condition. · Thrombolysis: Many may have. heart attack patients have Diagnostic measures — undergone thrombolysis, a procedure that involves “non-invasive” injecting a clot-dissolving and “invasive” agent to restore blood flow The tests screen your in a coronary artery. This heart and help the doctor procedure is administered determine what treatment within a few (usually three) and lifestyle changes will hours of a heart attack. keep your heart healthy and · Coronary Angioplasty/ prevent serious future medi- Coronary artery bypass cal events. There are “non- graft surgery (CABG): If invasive” diagnotic tests and thrombolysis treatment isn’t “invasive” diagnostic tests. done immediately after a heart attack, many patients Likely procedures will need to undergo coroIf you’ve had a heart nary angioplasty or coroattack, you may have nary artery bypass graft suralready had certain proce- gery (CABG) later to dures to help you survive improve blood supply to the your heart attack and diag- heart muscle.
In her own words … ❚ Survivor shares her story By Carol Ford Flyer contributor
I look healthy, right? I’ve always felt very healthy. Then things started to happen. While in Indiana University North Hospital for a prolapse surgery in October of 2011 (not fun), I felt a pressure in my chest. I waited a while and asked my RN daughter if that was OK. She alerted the staff and they slapped a monitor on me and did blood tests. I was told everything was fine. A month from surgery and it sure didn’t feel “fine.” I felt exhausted and my heart was chugging oddly. I finally asked my daughter to have a listen. She sent me to HenSUBMITTED PHOTOS dricks Regional Health’s ER. Testing and a cardiologist HAPPY HOLIDAYS: Carol Ford and her grandson Dexter Dillon celebrate a few visit gave me a diagnosis. years back. Idiopathic (they don’t know why) noneschemic called Forks Over Knives (not my valves) cardiomyop- and found it on Netflix. I athy (heart doesn’t pump decided that day to change hard enough) and premature what food I put in my mouth. ventricular contractions (I What’s the worst that could think of them as muscle happen? All my life I ate whatever I wanted and spasms in my heart). So many tests (cardiac thought I ate “healthyish.” I would, however, cath, cardiac MRI, stop at burger joints Echocardiograms, and consume huge etc.). So many meds! burgers and lots of (Beta blockers, ace fries. I’ve never been inhibitors, etc.). So overweight although many side effects! I even ended up with TO VIEW MORE I did get to the high PHOTOS GO TO the Lisinopril cough www.flyergroup.com end of my range and grew out of some and knocked everygreat durable jeans I thing loose from the loved. SELFIE SMILES: Carol Ford and her daughter Daniprolapse surgery. Ugh. Growing up in a family elle Ford cheese it up for the camera. After seeing two different cardiologists, I was sent to grocery store in South OmaDr. Sandeep Joshi (an elec- ha, I ate a lot of meat, eggs, felt. I thought, “I think I’m on he makes no deals but eventually gave me a year and trophysiologist). What an dairy and veggies that were to something here.” said, “If you can improve I went back in to see Dr. normally covered with butinteresting person. We finally decided to try and get rid of ter. All of that was going to Joshi in March of 2013. He your ejection fraction with said “what are you doing? food …. you can write a book the PVC’s with an ablation in change. What that documentary You look healthy!” I brought and I’ll buy it.” November 2012. He went I about ran out of that into my heart through my made me realize is that I all my books that I have read leg and searched and have been given this one (Caldwell B. Esselstyn Pre- office, kicking up my heels! destroyed three areas of body. I can’t trade it in when vent and Reverse Heart Dis- Over that year I dropped by spasms. That was a huge it gets screwed up and things ease, The China Study by his office in Danville a few relief but the heart still wasn’t were not going so well. I T.Colin Campbell, Dr Dean times and left him presents pumping hard enough. They started doing a lot of research Ornish’s Programme for of an apple and a nice piece measure that by how much is as to how to change to a plant Reversing Heart Disease and of Endangered Species chocpumped out … and ejection based whole foods way of a few others). I also brought olate and a note of articles fraction of 35 is not a good living. My family thought I him a present of an apple and that I would like for him to number. More meds. Still went off the deep end! But 85 percent cacao chocolate read. For Christmas I gave him within a couple weeks I start- and a note with all the artifeeling sluggish. the documentary “Forks In January of 2013 I had ed to feel better. The more cles I wanted him to read. I wanted to make a deal. over Knives.” A year later I heard of a documentary veggies, fruits, grains, about improving your heart legumes I ate, the better I No meds ... just food. He said went in for my echo and my
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Be Heart Healthy!
NATURE EDUCATION: Ford teaches a class at the Avon Outdoor Learning Center.
PIONEER DAY: Ford is joined by friends Jennifer Davies and Lisa Lee during a Pioneer Day event at the Avon Outdoor Learning Center. appointment with him. It’s all about the numbers … I went from 35 to 56! Perfect EF! I don’t have time to write a book. I’m too busy! I’m involved with the Avon Outdoor Learning Center and highly involved with Indy Honor Flight and I have two adorable grandkiddos. He even looked healthier and I asked him what he’s doing … eating more veggies. I would love for heart docs to talk to their patients about food. “Let food be thy medicine and medicine be thy food” … Hippocrates. My internist once told me that people just wouldn’t lis-
ten if they talked about food … they want the pills. I say eat plants not pills. The SAD diet (Standard American Diet) may be what’s wrong with our health in America. Our health care system is in need of a food revolution. What’s the worst that could happen? People start feeling better, have more energy, take less meds? Now that’s what I call health care. It took a while to figure out how to cook. (I’m still learning.) All of my life a meal was centered around the meat of an animal and now there is no center just a LOT of food. I eat a LOT of food. Pretty food. I dropped 30 pounds and got back into those durable jeans I love. You may also gain some compassion for animals along the way. You will learn how to read labels and your tastes will change. Just try it for a couple weeks. There are some great sites for whole foods plant based ideas out there. You know what’s nice too? There are no large corporations with lobbyists pushing for government subsidies for beans and no commercials that are in your face pushing kale and carrots. Listen to your heart. What’s the worst that could happen?
D4 | Wednesday, February 4, 2015
Taking steps toward being heart healthy Every 34 seconds, someone in the United States has a heart attack. Heart disease is the primary cause of heart attacks and the number one killer of men and women in the United States. During American Hearth Month, find out if you are at risk and take steps to maintain a healthy heart. Heart disease is characterized by the buildup of plaque on the inside of arteries that pump blood into the heart. If plaque continues to build up, it can block blood flow, resulting in a heart attack. Approximately 720,000 people will have a heart attack this year. But heart disease and heart attack can be preventable. Certain risk factors increase your chances of developing heart disease. Risk factors include high blood pressure, high levels of LDL cholesterol, low levels of HDL cholesterol, family history of heart disease, diabetes, smoking and obesity. You also become more susceptible to heart disease as you get older. Physicians at Eskenazi Health point out that many of these risk factors are due to lifestyle choices that can be controlled. You can greatly reduce your risk for heart disease and heart attack by keeping your blood pressure in check, managing your cholesterol and maintaining a healthy weight. A healthy diet low in fat and sodium, as well as consistent exercise, will help to balance these factors. Smoking is another heart disease risk factor that can be controlled. Tobacco use weakens the heart and blood vessels and affects many other organs. Research shows that people who smoke a pack of cigarettes a day have more than twice the risk of a heart attack than nonsmokers. Secondhand smoke is also a major risk for your children and those around you, as it causes 34,000 premature deaths due to heart dis-
ease annually. Paying regular visits to a primary care physician is important to assessing your risk factors and monitoring your cholesterol and blood pressure. Those over the age of 20 should have their cholesterol levels checked every four to six years. Your primary care physician can identify any unhealthy levels and provide recommendations for lowering them. Also be sure to tell your physician about any family history of heart disease or heart attack. Eskenazi Health is dedicated to encouraging a healthy lifestyle in order to stop disease before it happens. The Eskenazi Health Sky Farm provides a way for patients and staff to learn about healthy eating, growing food at home and meal preparation. The Eskenazi Health Farmers’ Market, which is open to the public from May to October, also provides a place for the community to purchase fresh fruits and vegetables and other healthy foods, while enjoying the outdoors on The Commonground at Eskenazi Health. The Eskenazi Health campus also features an outdoor path that connects to walkways in the surrounding community, providing a place for a brisk walk or jog. To find a primary care physician and assess your risk factors for heart disease or heart attack, call Eskenazi Health Connection at 880-7666. The Eskenazi Health Cardiac Cath Lab provides elective and emergency interventional cardiology procedures. Emergency catheterization for heart attack patients is available 24 hours a day, seven days a week. The lab is at the Sidney & Lois Eskenazi Hospital. For more information about the Eskenazi Health Cardiac Cath Lab, visit the website at EskenaziHealth.edu.
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Doctor says misconceptions can be the greatest obstacles Despite decades of medical research and public campaigns to ease the problem, heart disease is the No. 1 killer in the United States and throughout the Western world. One of the problems driving heart disease is the messaging, says Robert Thompson, M.D., an integrative medicine specialist deemed by his peers to be in the top 5 percent of U.S. physicians. While there’s plenty of good research to indicate good advice, the general public, and many of his peers in the medical community, are stuck with faulty conclusions, he says. “Perhaps the biggest misconception is that an overabundance of calcium, which may include supplements, is very good for people, especially women, but that’s simply not true,” says Thompson, author of The Calcium Lie II: What Your Doctor Still Doesn’t Know, (calciumliebook.com), a new book that details the roles minerals play in overall health and how to identify and correct deficiencies and imbalances. Calcium is just one of 12 substances, as well as traces of 64 other minerals, that make up our bones. Excessive amounts of calcium hurt our bodies in many ways, especially the heart and the brain, he says. We cannot possibly replace minerals with just calcium, which hardens concrete and makes bones more brittle. One study, published in the British Medical Journal in 2008, was meant to assess the effect of calcium on bone density and fractures in postmenopausal women. Researchers found that participating women were significantly more likely to suffer heart attacks while taking calcium supplements. “This is far from an isolated study — there are others, including 15 studies combined into a meta-analysis yielding similar heart-health results, which show an increased risk of heart disease by at least 30 percent,”
says Thompson, who offers practical recommendations for what individuals can start doing for better overall health in recognition of American Heart Month, celebrated in February. • Drink at least 64 ounces of water a day. As a general rule, we need to drink half of our bodyweight in ounces of water daily. For a 150-pound individual, that’s 75 ounces of water. Those who are overweight, or are heavy exercisers or live in warm climates may need more. Take care to drink quality water. Get a quality filtration system at home, which can range from $200 to $3,000. • Take ionic sea saltderived minerals. We all need a diverse range of minerals and virtually none of us get enough. Ionic minerals are the only ones that are completely available for our bodies to use because they are water-soluble and they naturally carry an electrical charge that allows them to be carried through the cell membranes. All sea saltderived trace mineral products are recommended — at least three grams per day. • Use only vitamin supplements made from 100 percent organic whole foods that have been vine-ripened. Almost all of us need supplements because contemporary food supplies lack adequate amounts of vitamins and minerals, thanks to soil
depletion. Most store-bought vitamins include just one component of the many complex molecular elements contained in the naturally occurring vitamin source. You need all of the nutrient components to get the full benefits. • Get your fill of essential fatty acids; raw nuts and/or seeds are a good source. In 2003, the Food and Drug Administration approved the following health claim for seven kinds of nuts: “Scientific evidence suggests but does not prove that eating 1.5 oz. per day of most raw nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.” Omega-3 and Omega-6 are considered essential because humans can’t manufacture them within our bodies. Research has now shown that plant-derived Omega 6, and not fish oil, is the best oil for humans. • Eat high-quality proteins. Seafood, eggs, beans, chicken, game meat, duck and turkey are excellent sources of essential amino acids that are the building blocks of every protein molecule, hormone, neurotransmitter, cell membranes and immune molecules. Proteins can also be obtained from grains, sprouted grains, raw nuts and raw seeds. Vegetarians and vegans need to play close attention to combine protein sources to get the
full complement of amino acids. • Walk at least 30 minutes every day. This activity has a huge effect on relieving the physiologic effects of stress on the human physiology. Exercise is good, but walking is amazing. No other single activity will more significantly or more rapidly affect the adrenal stress response in humans than walking, which probably works so well because it slows us down. And, it is an incredible way to build relationships. “Also, I recommend ingesting essential monosaccharides, which is new and unknown territory for most people,” he says. “They are the simplest form of carbohydrate molecules found in the body, are essential for protein molecules and can be found in maple syrup, sweet potatoes, parsnips, beets and onions.” Thompson is a board-certified obstetrician and gynecologist, and a nutrition specialist who helps patients get long-term relief from chronic disease, including obesity, diabetes, hypothyroidism and adrenal fatigue. His newest book, “The Calcium Lie II,” is available for free at calciumliebook.com. Thompson received his medical training at the University of Kentucky and has been a leader in medical advances for more than 30 years.