Special Sections - Heart Month 2020

FEBRUARY 2020

AMERICAN

Heart Month 13th annual Red, Set, Go! Heart Luncheon: ‘A Vision of Health’

Chain of survival: Bystander CPR critical to cardiac arrest recovery

The heart of your emotions: HRV impacts ability to cope with stress

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American Heart Month

KNOW THE SIGNS

HEART ATTACK SYMPTOMS CAN BE DIFFERENT FOR WOMEN

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Although chest pain is a main sign for both women and men, women are more likely to experience the following: •• •• •• •• •• ••

Terry R. Ward, publisher Eran Kennedy, advertising director Shawna Dixson, special sections editor Holly Erickson, Kevin Franklin, Molly Omann, Leah Rathwell, Raquee Rivera, creative services team Denise Buchner, Jeanette Elledge, Vivian Hansen, John Jaeger, Harmony Liebert, Joylena Owen and Marilyn Parrish, advertising sales team

Pain in the shoulders, neck, jaw, upper back or arms.

Unexplained dizziness, light-headedness or fainting, sometimes including palpitations.

Shortness of breath or trouble breathing without chest discomfort.

Clammy sweating that feels like stress-sweating.

Stomach pain, abdominal pressure or nausea.

Unusual weakness, fatigue or inability to perform simple activities.

If you or someone you know is experiencing these symptoms, call 911 and say, “I think I (or whoever) is having a heart attack,” so EMTs can come prepared.

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‘A VISION OF HEALTH’ Olympic Medical Center Foundation to host 13th annual Red, Set, Go! Heart Luncheon Submitted by Bruce Skinner, executive director of the Olympic Medical Center Foundation The Olympic Medical Center Foundation will host the 13th annual Red, Set, Go! Heart Luncheon presented by the Jamestown S’Klallam Tribe on Friday, Feb. 28, at 11:30 a.m. at Vern Burton Community Center in Port Angeles.

People interested in sponsoring or attending the event can contact the Foundation office at 360-4177144 or buy their tickets at omhf.org. Individual tickets are $60. Last year a record 340 people attended.

“We encourage you to attend this wonderful event,” said committee chair Karen Rogers. “Because we already have sold a substantial amount of sponsorship, 100 percent of all money raised at the luncheon will go towards local cardiac service care. To date we have raised over $379,000.”

Guest speakers for the event will be Dr. Sarah Speck from Swedish Hospital and Dr. Kara Urnes from Olympic Medical Center.

Speck has practiced cardiology and internal medicine in the greater Seattle area for over 20 years.

She is the medical director of the cardiac wellness and rehabilitation programs at the Swedish Heart and Vascular Institute in Seattle.

She graduated from the University of Illinois with a combined MD MPH (Masters Degree in Public Health) and did her post graduate medical training at the University of Washington Hospitals. She has always believed that preventing illness is the best approach to managing health and maintaining vitality at whatever stage of life. She has served as the Medical Director for the Dean Ornish Program for reversing heart disease and strongly supports the role of exercise and nutrition in preventing and reversing disease.

In 2009, she co-founded POTENTRx, a medical fitness company, to offer patients a medicallysupervised lifestyle approach to their health. She is an expert spokesperson for the Seattle community and educator for fellow professionals in illness prevention, disease-reversal and disease-management techniques.

She believes that partnering with her patients offers 4 FEBRUARY 2020

9 HEART-

HEALTHY FOODS to work into your diet

1 Fish high in omega-3s, such as salmon, tuna, mackerel, herring and trout.

2 A handful of healthy nuts, such as almonds or walnuts.

3 Berries are chock-full of heart-healthy

phytonutrients and soluble fiber. Try blueberries, strawberries, cranberries or raspberries.

4 Flaxseeds contain omega-3 fatty acids, fiber and phytoestogens to boost heart health.

5 Dark beans, such as kidney or black beans, are high in fiber, B-vitamins, minerals and more.

6 A 4-ounce glass of red wine (up to two for men and one for women per day) can help improve good (HDL) cholesterol levels.

7 Try marinated tofu in a stir-fry with fresh veggies for a heart-healthy lunch or dinner.

8 Red, yellow and orange veggies, such as carrots, sweet potatoes, red peppers and acorn squash,

are packed with carotenoids, fiber and vitamins.

9 Fruits, such as oranges, cantaloupes and

papayas, are rich in beta-carotene, potassium, magnesium and fiber.

Peninsula Daily News & Sequim Gazette

the best possible avenue to improving and maintaining their health.

Urnes is one of our local cardiologists at OMC and is the only female cardiologist in Clallam County. She is the medical director of the OMC Heart Center and the Sequim Specialty Clinic and is board certified in cardiology, nuclear cardiology and echocardiography.

She has been a regular presenter at this event in the past and has been a bronze sponsor every year.

EDUCATION AWARENESS In 2008, the OMC Foundation launched a threeyear campaign to raise awareness about the critical issue of heart health for women on the Olympic Peninsula. The campaign was so successful that the Foundation decided to host an annual event.

The educational lunch promotes that the key to eradicating this disease is education. “The purpose of our event is to inspire women to become more educated to improve their heart health. Many women are surprised to learn that heart disease is the No. 1 killer of women,” Urnes said.

In the first 10 years, the event has raised money to benefit patients through the Olympic Medical Center’s cardiac program and save lives, according to OMC officials. Proceeds from the events have also allowed the Foundation to partner with local agencies to launch a communitywide Automated External Defibrillator program.

All proceeds raised at the educational luncheon will once again benefit local patients with heart disease issues. “We invite all the women in our community to join us at our inspiring luncheon,” Rogers said.

Funds from the luncheon will go toward the purchase of state-of-the-art diagnostic treadmills.

“Once again, we are raising money for something that will save lives,” Rogers said.

Pictured: Dr. Sarah Speck, medical director of the cardiac wellness and rehabilitation programs at the Swedish Heart and Vascular Institute in Seattle and speaker at this year’s Red, Set, Go! Heart Luncheon American Heart Month

EARLY STEPS IN THE CHAIN OF SURVIVAL Bystander CPR critical to cardiac arrest recovery

By Trish Tisdale, volunteer at Clallam 2 Fire-Rescue According to the American Heart Association (AHA), 475,000 people die from cardiac arrest in the United States every year.

Cardiac arrest occurs when the heart stops beating unexpectedly. During cardiac arrest, time is critical. Blood isn’t circulating and the brain and organs are being deprived of oxygen.

Within a couple minutes, brain cells start to die.

In these first few minutes, bystander CPR — cardiopulmonary resuscitation — plays a critical role in survival rates.

Immediately starting CPR keeps blood and oxygen flowing. When administered within the first couple minutes of cardiac arrest, it can double the chances of survival, according to the AHA.

CHAIN OF SURVIVAL

CPR is a critical step in the Chain of Survival.

The Chain of Survival is a series of actions that can increase one’s chances of surviving cardiac arrest.

There are five “links” in the chain:

1 Early recognition of cardiac arrest and activating the EMS system by calling 9-1-1 2 Early CPR 3 Rapid defibrillation with an automated external defibrillator (AED) 4 Basic and advanced emergency medical services (pre-hospital care by EMTs and paramedics) Advanced life support and post-cardiac arrest care 5 (hospital care)

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Compressions are the most important step in performing CPR. After calling 9-1-1 and alerting responders, immediately begin compressions. When a person goes into cardiac arrest, there is still oxygen in the blood. Compressions help circulate that oxygenated blood in the body until emergency responders arrive and are able to perform advanced pre-hospital care.

Trish Tisdale is a volunteer with Clallam 2 FireDEFIBRILLATION AND V-FIB Many cardiac arrests are caused by a malfunction Rescue in Port Angeles. She has been an EMT for 15 years and has also served as a firefighter and rescue diver. of the heart’s electrical system, typically an arrhythmia called ventricular fibrillation (V-fib).

While performing CPR, you also want someone to apply a defibrillator to the patient. Many public places CPR on adults — 10 things to remember have defibrillators available in case of an emergency.

A defibrillator analyzes a patient’s heart rhythm 1. The most important thing is performing compressions. and, if it recognizes a shockable V-fib rhythm, it will Don’t worry about hurting the person. have you deliver a shock to the patient. The goal is to 2. Perform chest compressions at a rate of 100-120 per stop the V-fib rhythm and allow the heart to resume minute. A general guideline is to perform compressions its normal rhythm. to the beat of “Stayin’ Alive.”

CPR alone cannot stop V-fib nor restore the heart 3. The patient should be lying on a hard, flat surface. to a regular rhythm. It is imperative to perform CPR If they are on a soft surface, such as in a chair or on a and also defibrillate the heart within the first few bed, move them onto a hard surface. minutes of cardiac arrest to give the patient the best 4.

When locating hand placement, place one hand on top chance of survival. of the breast bone between the nipples. Place your The AHA reports that survival rates decrease to second hand flat on top of the first. approximately 50 percent at five minutes with no 5. Compressions should be at least 2 inches deep. defibrillation, and approximately 30 percent at seven 6. Allow full recoil after each compression. minutes with no defibrillation.

7. Keep your hands in contact with the chest during recoil.

A defibrillator will only advise to deliver a shock 8. Don’t bend your arms. Keep your elbows locked and if it recognizes a V-fib rhythm. If it doesn’t analyze a shockable rhythm, the machine will instruct you to arms straight. continue CPR. 9. If you are unsure about performing CPR, the 9-1-1 dispatcher can talk you through the steps while you wait LEARN CPR for emergency responders.

Anyone can learn CPR. However, many people are 10. Only about 10 percent of people who suffer from sudden afraid to act during a cardiac emergency because they cardiac arrest and get immediate CPR will survive, but don’t know how to perform CPR or are concerned that performing CPR can still greatly help. they will not perform it effectively.

Remember, most cardiac arrests occur at home, so there is a high probability that if you need to perform CPR, it will be on a loved one.

Also remember that CPR doesn’t always work.

While it is extremely effective at delaying damage to the heart, the AHA reports that only about 10 percent of people who go into sudden cardiac arrest and get immediate CPR will survive. But you can still help someone by performing CPR, regardless of Healthy Heart... those rates.

Healthy Mind So sign up for a course. It only takes a few hours.

We support Many organizations offer online training where you National Heart Month can do the training on your own, and then meet with an evaluator to perform the skills. And when in doubt, just call 9-1-1 and start doing compressions.

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FEBRUARY 2020 5

THE HEART OF YOUR EMOTIONS

MONTHLY CPR CLASSES IN PORT ANGELES

Heart rate variability impacts ability to cope with stress

Clallam 2 Fire-Rescue holds first aid and CPR/AED training each month on Saturdays.

Training sessions are held at the fire district’s administrative offices at 1212 E. First St., Port Angeles.

First aid classes are held from 8 a.m. to noon. CPR/AED classes are held afterward from 1 p.m. to 5 p.m. Classes may end earlier than 5 p.m., depending on how the class progresses through the material.

By Kristin Halberg, owner of The Dream Hatchery

UPCOMING DATES IN 2020 •• February 8 •• March 14 •• April 4 •• May 2 •• June 13 •• July 11

•• August 8 •• September 12 •• October 10 •• November 14 •• December 12

Participants may enroll in the combined first aid/CPR class, or sign up for each class individually.

All classes are certified under the American Heart Association.

Cost for the combined first aid and CPR/ AED class is $65. Cost for a half-day class (first aid only or CPR/AED only) is $55.

Payment can be made via cash or check.

Fees include class materials and an AHA eCard. (Students will need to print their own card.)

Registration and payment must be received prior to class to reserve a place.

Private classes are available for groups of 10 or more.

For more information or to register, contact Heather Catuzo at admin@ clallamfire2.org or 360-457-2550 ext. 200.

Emotions can be defined as positive or negative experiences that are associated with a particular pattern of physiological activity.

Your body responds to emotion whether you are consciously aware of the emotion or not. Whether you are experiencing emotions like depression or boredom, which lower your heart rate, or anxiety, which increase your heart rate, it is your heart rate pattern that tells your body what to do.

Any time you experience emotional stress, your heart responds in an erratic manner. The erratic rhythm is known as decreased heart rate variability (HRV); it indicates that the rhythm of your heart is not as adaptable as it should be.

Additionally, an erratic HRV signals your adrenals to produce cortisol, known as “the mother of all stress hormones,” and 1,400 other biochemicals that are best known for their involvement in the “fight or flight” stress response.

These stress hormones cause your body to operate inefficiently and make it more difficult for you to relax, sleep or cope with normal stress.

There are two tracks by which the brain makes assessments from input it receives. Both response tracks in your brain begin by receiving information from your HRV. When your body goes into “fight

or flight,” it cuts off access to all the processes that are not required for immediate survival. This includes access to your cortex, the part of your brain that allows you to have complex and rational thoughts.

Because your body doesn’t know the difference between an actual life-ordeath scenario and a chronic state of negative physiological activity, if you suffer from chronic negative emotions, the resulting biochemical and hormonal imbalances can become an unending loop and never resolve like they’re supposed to.

The most common therapeutic approach to long-standing anxiety and depression (without a prescription) is cognitive therapy, which challenges negative patterns of thought to alter unwanted behavior patterns.

You can correct the fast track’s automatic bypass of the cortex using meditation and mindfulness to remap your mind’s default paths during “fight or flight” (stress response) events.

First, “hack” into the fast track by using the “Inner Sanctuary” tool provided, which allows you to take control of your responses by training you to first change your heart rate pattern, then your thoughts.

Performing this routine several times a day for at least six weeks will allow it to not only become a natural self-soothing habit in times of emotional distress, but over time will also build

physiological resilience so that you can cope better when things go wrong.

Second, recognize that you are on a spiritual journey. Regardless of whether you have ties to a specific religion, consider yourself “spiritual but not religious” or even identify as agnostic or atheist, you have a spirit and are therefore on a spiritual journey.

Your spirit is defined as the part of you that goes beyond your body and mind and connects you to both your vital essence (or soul) and the unifying force in the universe.

If you have soul loss, your job is to take responsibility for integrating your soul back into your mind and body. This does not have to be a religious practice.

Third, acknowledge that you are not broken and you don’t need to be fixed.

No matter what experiences you’ve had in your life, you are not “broken.” You may have suffered soul loss, causing “cracks” in your sense of self, but this can be an invitation to deeper inquiry into who you really are and to find your place of belonging — to yourself, with others and to the Earth.

Kristin Halberg is a transformational life coach who blends the healing power of nature with the expressive arts, science and mystical traditions. Her company, The Dream Hatchery, guides deep transformation in the areas of self-belief, relationship, wellness and purpose, thedreamhatchery.com.

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“Hack into” the fast track by learning how to REDISCOVER YOURSELF change your heart rate pattern, or HRV. Try this: Teach your body to cope with stress: Drop your awareness into your heart. •• Choose a bit of nature — a special tree, a rock, a body of water — and, using all your Breathe a little more deeply than usual, imagining your breath is flowing in senses, be present with it daily for five minutes or more. Practice your Inner Sanctuary tool and out of your heart area. simultaneously.

Continue for 5-10 breaths.

•• Start a list of things that bring you joy.

Repeat for 10-30 seconds, many Spend at least 5-10 minutes every day doing times each day, especially when you one of these things. Over time, expand your list start to experience a negative emotion. and the amount of time you spend on it.

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